In which foods do we find Vitamin B7 (Biotin) and how important is it?

Baked bream in the oven with brown rice - Photo By Thanasis Bounas
Baked bream in the oven with brown rice - Photo By Thanasis Bounas

Vitamin B7, also known as biotin or vitamin H, is a water-soluble vitamin that plays a key role in various metabolic processes in the body. Biotin is essential for the metabolism of carbohydrates, fats, and proteins, and it serves as a cofactor for several enzymes involved in these processes. It also plays a crucial role in maintaining healthy skin, hair, and nails.

Here are some foods that are good sources of biotin:

Egg yolks: Eggs are one of the richest sources of biotin, with the yolk containing the highest concentration.
Organ meats: Liver and kidney are excellent sources of biotin.
Nuts and seeds: Almonds, peanuts, walnuts, sunflower seeds, and flaxseeds are good sources of biotin.
Fish: Salmon, tuna, and trout contain biotin.
Meat: Beef, pork, and chicken are rich in biotin.
Dairy products: Milk, cheese, and yogurt contain biotin.
Avocado: Avocado is a nutrient-dense fruit that provides biotin.
Sweet potatoes: Sweet potatoes are a good source of biotin.
Whole grains: Whole grain products like brown rice, oats, and barley contain biotin.
Vegetables: Spinach, broccoli, and cauliflower contain small amounts of biotin.

The importance of biotin can be summarized as follows:

Metabolic Functions: Biotin is a cofactor for several enzymes involved in carbohydrate, fat, and protein metabolism. It helps convert these macronutrients into energy and facilitates the synthesis of glucose, fatty acids, and amino acids.

Healthy Skin, Hair, and Nails: Biotin is important for maintaining healthy skin, hair, and nails. It plays a role in keratin production, which is a protein that forms the structural foundation of skin, hair, and nails. Biotin deficiency can lead to symptoms such as dry, scaly skin, brittle hair, and weak nails.

Nervous System Function: Biotin is involved in the synthesis of neurotransmitters and myelin, a fatty substance that insulates nerve fibers and facilitates the transmission of nerve impulses. Adequate biotin levels are important for proper nervous system function.

Pregnancy and Fetal Development: Biotin is necessary for normal fetal development during pregnancy. Pregnant women may have increased biotin requirements, and deficiency during pregnancy can lead to birth defects.

Blood Sugar Regulation: Biotin may play a role in regulating blood sugar levels by enhancing the activity of insulin, the hormone that regulates glucose metabolism. Some research suggests that biotin supplementation may help improve blood sugar control in people with diabetes.

Overall, consuming foods rich in biotin is important for maintaining optimal health and preventing biotin deficiency-related conditions. While deficiency is rare, ensuring an adequate intake of biotin is essential for overall well-being.

Baked bream in the oven with brown rice - Photo By Thanasis Bounas
Baked bream in the oven with brown rice – Photo By Thanasis Bounas

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