Vitamin B7, also known as biotin, is a water-soluble vitamin that plays a crucial role in various metabolic processes, including the metabolism of fats, carbohydrates, and amino acids. It is also important for maintaining healthy skin, hair, and nails. Here are some dietary sources of vitamin B7:
- Egg Yolks: Egg yolks are one of the richest sources of biotin. Consuming eggs is a convenient way to obtain this vitamin.
- Organ Meats: Organ meats such as liver and kidney contain significant amounts of biotin. They are nutrient-dense sources of this vitamin.
- Nuts: Nuts like almonds, peanuts, and walnuts provide biotin. They are also rich in healthy fats and other essential nutrients.
- Seeds: Sunflower seeds and flaxseeds are good sources of biotin. They can be added to various dishes or consumed as snacks.
- Legumes: Legumes, including chickpeas, lentils, and black beans, are sources of biotin. They are also high in fiber and protein.
- Whole Grains: Whole grains such as oats, barley, and brown rice contain some biotin. Including whole grain products in your diet can contribute to your biotin intake.
- Mushrooms: Certain mushrooms, such as shiitake mushrooms, provide biotin. They can be used in various culinary dishes.
- Spinach: Spinach and other leafy green vegetables provide small amounts of biotin along with a variety of other essential nutrients.
- Dairy Products: Milk, cheese, and yogurt contain biotin, although the amounts are relatively small compared to other sources.
- Swiss Chard: Swiss chard is a green leafy vegetable that contains biotin.
- Meats: Meats, such as pork and beef, provide some biotin, although they are not as rich in this vitamin as other sources.
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A well-balanced diet that includes a variety of these foods can help you meet your daily biotin requirements. Vitamin B7 is essential for overall health and well-being, and it contributes to the health of the skin, hair, and nails.