7 Excellent Food Sources of Vitamin B7

7 Excellent Food Sources of Vitamin B7


Also known as biotin, vitamin B7 is part of the B-group of vitamins chiefly known for the synthesis of various nutrients to supply energy to the body. Since it is a water-soluble vitamin, having it replenished via the diet is essential to make sure that you constantly have sufficient amounts of it for the body’s utmost functioning and health.


Vitamin B7, just like what’s mentioned earlier, is essential for the metabolism of carbohydrates, fat and protein to fuel you up. The said nutrient is also important for beautiful and healthy skin, hair and nails. Experts say that vitamin B7 is vital for the growth, repair and maintenance of muscle tissues. They add that the nutrient helps promote a healthy heart and normal blood sugar levels. By the way, vitamin B7 is also said to help in keeping excess pounds at bay!

Deficiency in this member of the B-group of vitamins may result in a variety of health problems. Some of them include weakness, fatigue, painful muscles, depression, anemia, and even scalp dryness, dandruff and hair loss. Some people may lose their appetite and develop dermatitis. According to the experts, the most serious problems vitamin B7 deficiency causes include restricted infant growth and neurological (pertaining to the nerves and nervous system) disorders.

Luckily, there are plenty of foods that contain good amounts of vitamin B7. Including them in your everyday diet helps keep you from being bugged by the various symptoms of being deficient in it. The following are the top 7 food sources of it:

1. Nuts

Consuming a 1/4-cup serving of peanuts allows you to obtain a whopping 88% of your everyday vitamin B7 needs. For the same amount, almonds and walnuts respectively yields 49% and 19% of your recommended daily allowance of the vitamin.

2. Sweet Potatoes

A cup of sweet potatoes yields 29% of your everyday requirement of vitamin B7. Sweet potatoes are also wonderful sources of dietary fiber and vitamin A that’s necessary for healthy eyes. Other nutrients you can obtain from sweet potatoes include manganese, copper, potassium, pantothenic acid and vitamin C.

3. Eggs

Eating a medium-sized boiled egg supplies your body with as much as 27% of its daily vitamin B7 requirement. It’s no secret that eggs are also loaded with muscle-building protein. They also pack many other nutrients such as selenium, molybdenum, iodine, phosphorous and vitamins A, B2, B12 and D.

4. Onions

You can obtain 27% of your recommended daily allowance of vitamin B7 from a cup of chopped onions. Including onions in your daily diet should not be a problem as they may be eaten raw or cooked, and they can be added to a host of dishes. Antioxidants, biotin, manganese, copper and vitamin C are the other nice things that onions offer.

5. Oatmeal

Eating a 1/4 cup of oats allows you to enjoy 26% of your daily needs of vitamin B7. It’s no secret that oats are loaded with dietary fiber that helps promote regular bowel movement, as well as considerably reduces your colon cancer risk.

6. Tomatoes

A cup of tomatoes yields as much as 24% of your daily vitamin B7 requirement. Tomatoes are packed with molybdenum, potassium, copper, manganese, vitamin C and lycopene that helps fight off cancer.

7. Carrots

You can obtain 20% of your everyday needs of vitamin B7 by consuming a cup of chopped carrots. Everyone knows that carrots are wonderful sources of vitamin A necessary for sharp vision. Carrots are also loaded with vitamins C and K, potassium, molybdenum, manganese, pantothenic acid and dietary fiber.