Vitamin B7 or biotin is one of the eight B complex vitamins. These vitamins are considered essential to several aspects of human health because of their roles in important processes including metabolism, blood circulation and cognition.

Biotin, in particular, is responsible for keeping hair, nails and skin in tip-top shape. In fact, biotin is also sometimes called vitamin H because the letter “H” stands for hair (“haar”) and skin (“haut”) in German.

Health benefits of biotin

While a lot of the buzz surrounding biotin focuses on its protective effects on the hair, skin and nails, biotin also supports other aspects of health and well-being. Take a look at some of the reported health benefits of biotin:

1. Promotes thicker hair growth – Biotin is reported to promote thicker hair growth because it is involved in the production of keratin, the main component of hair.
2. Supports skin health – Biotin fights signs of aging, protects against sun damage and nourishes the skin from the inside out to ease skin conditions like psoriasis and acne.
3. Strengthens nails – Studies show that biotin strengthens nails. In fact, having high levels of biotin is often linked to significant improvements in nail health.
4. Promotes tissue regeneration – Biotin is an essential component of tissue regeneration. It also helps ease muscle soreness and joint pain due to inflammation.
5. Supports cell growth – Biotin also assist the formation of DNA, the molecule that contains genetic information. Biotin ensures that the genetic information in each strand is correct and that the molecule itself is not damaged.
6. Promotes fetal development – Pregnant women are encouraged to eat more biotin-rich foods to support fetal development. In fact, taking biotin is just as important as taking folate, another B vitamin that supports fetal development.
7. Reduces the risk of dementia – Biotin protects the brain from inflammation and cellular damage that can trigger dementia.
8. Regulates blood sugar – Biotin helps reduce high blood sugar and stimulates the production of insulin to enhance glucose metabolism.
9. Energizes – Biotin helps convert nutrients like fat, protein and carbohydrate into fuel. Without adequate levels of biotin, a person becomes more susceptible to fatigue, mood swings and even digestive problems.
10. Regulates sleep – Biotin supports the various functions of the thyroid gland including the regulation of sleep.
11. Reduces cholesterol – Research shows that biotin reduces levels of bad cholesterol in the blood, which helps ease arterial inflammation and stiffness that can lead to a stroke or heart attack.
12. Supports weight loss – Regular consumption of biotin-rich foods leads to an increased metabolic rate, which can make it easier for individuals to lose weight.

Foods rich in vitamin B7

Our bodies need biotin to function well. But as with most nutrients, we can’t produce our own biotin. Therefore, it’s important to make sure we’re getting enough biotin from our diet or taking adequate supplementation to avoid nutritional deficiencies.

Here are some biotin-rich foods to eat as part of a balanced diet:

1. Eggs – Yolks are some of the richest sources of biotin. Experts speculate that this is so because of biotin’s role in embryonic development.
2. Almonds – Raw, salted and roasted almonds are rich sources of biotin. Other nut varieties and legumes also boast modest amounts of biotin.
3. Cauliflower – Raw cauliflower contains 17 mcg of biotin per serving. Avoid overcooking cauliflower to prevent vitamin loss.
4. Cheese – Different cheese varieties contain considerable amounts of biotin including blue cheese, cheddar cheese and Camembert cheese.
5. Mushroom – Mushrooms use biotin to protect themselves from predators and parasites. You can find biotin in shiitake, trumpet and nameko mushrooms.
6. Sweet potato – Sweet potatoes boast high amounts of biotin. Their rich beta carotene content also helps support skin and hair health.
7. Spinach – Biotin can also be found in smaller amounts in salad greens like spinach and other cruciferous vegetables.

Eat biotin-rich foods as part of a balanced diet to avoid nutritional deficiencies and promote optimal health.

Read more articles about vitamin B7 and other B complex vitamins at Nutrients.news.

Sources:

EatKnowHow.org

ZenwiseHealth.com

Healthline.com