Are you experiencing hair loss and brittleness? Are you wondering if you are deficient in vitamin B7? Vitamin B7 (biotin) is a B vitamin that is important for the health of skin, hair, nails, and many metabolic processes in the body. If your body lacks this vitamin, you may experience many health problems such as hair loss, dry skin, and weak nails.

Let’s find out about foods rich in Vitamin B7 that are extremely good and safe for the body right below:

Almonds: Top Foods Rich in Vitamin B7

Almonds are not only delicious but also rich in nutritional value. This nut provides a large amount of vitamin B7 necessary for the body. In addition to biotin, almonds also contain important trace elements such as iron and zinc, supporting hair and nail health. Every day, you only need to eat about 5 – 10 almonds to supplement the necessary amount of vitamin B7 for the body.

Almonds are the top food rich in vitamin B7.

Whole grains

Whole grains are a rich source of B vitamins, including vitamin B7. Grains such as oats, brown rice and barley are not only rich in biotin but also provide iron and calcium, which are very good for health. However, it should be noted that the milling process of grains can remove the membrane containing B vitamins, so it is advisable to use whole grains to maximize the nutritional benefits.

Sea fish

Sea fish, especially fish such as salmon and tuna, are not only rich in protein but also provide B vitamins, including vitamin B7. Sea fish also contain a lot of omega-3 fatty acids, which help improve cardiovascular health. However, it is advisable to limit the consumption of long-lived fish with high mercury content and avoid feeding sea fish to young children to reduce the risk of poisoning.

Beef

Beef is not only a rich source of protein but also contains many B vitamins, including vitamin B7. Eating beef regularly can help the body absorb enough biotin, which helps improve the condition of hair, nails and skin. In addition, beef also contains many minerals such as iron and zinc, which are essential for overall health.

Eating beef regularly can help the body absorb enough vitamin B7 needed.

Liver and organs

Liver and other animal organs are rich sources of vitamin B7, especially beef liver. 100g of beef liver can contain up to 138% of the biotin that the body needs each day, helping to provide enough vitamin B7 for the body. In addition to biotin, liver also contains a lot of vitamin B12 and other B vitamins, which are very good for the immune system and metabolism.

Chicken

Chicken, especially chicken breast, is a very good source of vitamin B7. This is a food rich in protein, low in calories and rich in B vitamins. Adding chicken to your daily meals will help you absorb more vitamin B7, effectively improving hair and nail health.

Eggs

Eggs are one of the most popular foods rich in natural vitamin B7. One egg can provide about 33% of the daily vitamin B7 requirement. Not only rich in biotin, eggs also contain many other B vitamins such as B2 and B12. This is an easy-to-find, easy-to-prepare, and highly nutritious food.

Bread

Bread, especially whole-grain bread, is a little-known source of biotin. If you are concerned about consuming cholesterol-rich foods like liver or animal meat, bread is a perfect alternative. Whole-grain bread not only provides energy but also supplements the body with vitamin B7.

Whole grain bread is a good source of vitamin B7

Soybeans and Legumes

Legumes such as soybeans, green beans, and red beans are rich in B vitamins, including vitamin B7. These beans also provide a large amount of healthy fats and vegetable protein, which are good for heart health and the digestive system. Adding beans to your daily meals will help you supplement biotin and other essential nutrients.

Cauliflower

Fresh cauliflower can contain up to 17mcg of biotin per serving. However, during processing, the amount of biotin can be reduced due to high temperatures. Therefore, you should process cauliflower by methods such as boiling or lightly steaming to preserve the amount of vitamin B7 and other nutrients.

Nutritional yeast

Nutritional yeast is a food that contains many nutrients and B vitamins, including vitamin B7. You can add nutritional yeast to your daily dishes to supplement biotin for your body. Nutritional yeast is great for vegans or people who want to limit their consumption of animal products.

Sweet Potatoes

Sweet potatoes are a natural source of vitamin B7 with about 2.4mcg of biotin per 50g serving. In addition, sweet potatoes are rich in beta carotene – an antioxidant that can be converted into vitamin A, helping to improve skin health and the immune system.

Mushrooms

Mushrooms are a food that contains a large amount of biotin, helping the body fight infections. Whether mushrooms are processed or not, they still retain a rich amount of biotin, helping the body strengthen the immune system and support metabolic processes.

Milk and dairy products

Milk and dairy products such as cheese and yogurt not only provide calcium but also contain a significant amount of vitamin B7. For example, cheddar cheese contains up to 0.4mcg of biotin per serving. This is a great choice for those who want to supplement biotin from daily foods.

Swiss Chard

Swiss chard is a vegetable that is packed with essential vitamins and minerals, including vitamin B7. You can use Swiss chard in salads or lightly stir-fry it to preserve its vitamins and minerals. In addition to biotin, Swiss chard is also rich in vitamins A, C, E, and minerals such as iron, calcium, and zinc.

Supplementing vitamin B7 is very important to maintain healthy hair, skin, nails and support the body’s metabolism. Foods rich in vitamin B7 such as almonds, beef, eggs, soybeans and legumes… are easily found in daily meals. Add them to your diet to ensure your body is always provided with enough vitamin B7, helping you to have good health and a youthful appearance.