Vitamin B7, also known as Biotin, is essential for healthy skin, hair, and nails, as well as energy production and metabolism of fats and carbohydrates. It also plays a role in supporting the nervous system.
Top 15 Animal-Based Sources of Vitamin B7
| Animal Product | Vitamin B7 (µg per 100g) |
|---|---|
| Beef Liver (Cooked) | 31 µg |
| Chicken Liver (Cooked) | 187 µg |
| Egg Yolk (Boiled) | 10 µg |
| Salmon (Cooked) | 5 µg |
| Pork (Cooked) | 3.8 µg |
| Tuna (Canned in Oil) | 6.2 µg |
| Trout (Cooked) | 10 µg |
| Sardines (Canned in Oil) | 5 µg |
| Milk (Whole, 1 cup) | 0.3 µg |
| Cheddar Cheese | 0.4 µg |
| Yogurt (Plain, Whole Milk) | 0.2 µg |
| Ground Beef (Cooked) | 3.1 µg |
| Chicken Breast (Cooked) | 1.5 µg |
| Turkey (Cooked) | 4 µg |
| Shrimp (Cooked) | 1.7 µg |
Top 15 Plant-Based Sources of Vitamin B7
| Plant Source | Vitamin B7 (µg per 100g) |
|---|---|
| Sunflower Seeds (Roasted) | 66 µg |
| Sweet Potatoes (Cooked) | 2.4 µg |
| Almonds (Roasted) | 4.5 µg |
| Spinach (Cooked) | 6 µg |
| Broccoli (Cooked) | 1.5 µg |
| Avocado (Raw) | 1.9 µg |
| Bananas (Raw) | 0.4 µg |
| Mushrooms (Raw) | 8 µg |
| Peanuts (Roasted) | 5 µg |
| Cauliflower (Raw) | 4 µg |
| Sweet Corn (Cooked) | 1.5 µg |
| Tomatoes (Raw) | 0.7 µg |
| Carrots (Raw) | 0.6 µg |
| Apples (With Skin) | 0.5 µg |
| Lentils (Cooked) | 1.3 µg |
Nuts, Seeds, and Legumes
| Food | Vitamin B7 (µg per 100g) |
|---|---|
| Walnuts | 3 µg |
| Cashews (Roasted) | 2 µg |
| Hazelnuts | 1.5 µg |
| Peanut Butter | 10 µg |
| Chickpeas (Cooked) | 2 µg |
Grains and Fortified Foods
| Grain/Food | Vitamin B7 (µg per 100g) |
|---|---|
| Oats (Cooked) | 0.2 µg |
| Whole Wheat Bread | 0.6 µg |
| Barley (Cooked) | 1 µg |
| Brown Rice (Cooked) | 0.4 µg |
| Fortified Cereals | 17-20 µg |
Fruits High in Vitamin B7
| Fruit | Vitamin B7 (µg per 100g) |
|---|---|
| Bananas | 0.4 µg |
| Avocados | 1.9 µg |
| Raspberries | 0.2 µg |
| Grapes | 0.3 µg |
| Oranges | 0.2 µg |
Recommended Daily Intake (RDI)
- Adults (19+ years): 30 µg/day
- Pregnant Women: 30 µg/day
- Breastfeeding Women: 35 µg/day
- Children (1-8 years): 8 – 12 µg/day
Health Benefits of Vitamin B7
- Healthy Hair, Skin, and Nails – Promotes strong, shiny hair and clear skin.
- Energy Production – Helps convert food into energy.
- Nervous System Support – Aids in proper nerve signaling.
- Blood Sugar Regulation – Assists in balancing blood sugar levels.
Tips to Maximize Vitamin B7 Intake
- Eat Egg Yolks – But avoid raw egg whites as they contain avidin, which blocks biotin absorption.
- Snack on Nuts and Seeds – Sunflower seeds and almonds are rich in biotin.
- Include Organ Meats – Liver is the best source of vitamin B7.
- Incorporate Mushrooms and Avocados – Excellent plant-based sources.
Did You Know?
- Raw egg whites can hinder Vitamin B7 absorption. Cooking eggs neutralizes avidin, allowing better absorption.
- Biotin deficiency can lead to hair loss, brittle nails, and skin rashes.
- Pregnant and breastfeeding women need slightly higher biotin intake to support fetal development and milk production.