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Biotin - Vitamin B7

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What does biotin do in our bodies?

  • Biotin is a water-soluble B vitamin that aids body growth.

  • Biotin is an essential nutrient naturally present in some foods and available as a dietary supplement.

  • Biotin is also known as vitamin B7 or vitamin H.

  • Biotin helps produce energy in all cells of the human body.

  • Biotin helps metabolize or use proteins, carbohydrates, and fats.

  • Biotin also plays essential roles in gene regulation and cell signaling.

Making Green Juice

How much biotin do you need?

The recommended average daily intake level of the nutrient is also called AI.

The AI of biotin is the following:

For teens ages 14 to 18, the AI of biotin is 25 micrograms daily. For ages 19 and older, the AI is 30 micrograms daily.

The AI for pregnant teens and women, 14-50 years old, is 30 micrograms daily, and the AI for teens and women (14-50 years old) in lactation is 35 micrograms daily.

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AI, What does AI mean?

Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.

 

Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.

table of vitamin 7
Fresh Produce

Where is biotin mainly found?

Foods that contain the most biotin are animal organ meats such as beef liver meat, eggs, fish, and meat. Plant foods such as nuts and seeds and sweet potatoes are also good sources of biotin.

Top biotin foods for health and energy metabolism:

  • Beef liver

  • Cooked eggs

  • Salmon

  • Pork chop

  • Meat

  • Sunflower seeds

  • Sweet potatoes

  • Almond

Egg Delivery

For better biotin intake, eggs and egg whites should be fully cooked.

  • For better biotin intake, eggs and egg whites should be fully cooked. A glycoprotein called avidin in raw egg whites binds tightly to dietary biotin and prevents biotin’s absorption in the gastrointestinal tract. Avidin is easily denatured by cooking with heat, and the denatured avidin cannot interfere with biotin absorption.

 

  • Food containing raw egg whites should be avoided because of two significant reasons. Firstly, avidin in raw eggs can bind biotin and prevent absorption in our bodies. Secondly, raw eggs may be contaminated by bacteria, which can cause food-borne illnesses. Therefore, eggs should be cooked thoroughly to destroy bacteria and denature avidin so it cannot bind to biotin.

Detox

Biotin and Healthful Diets

Our nutritional needs should be met primarily through foods because foods provide various nutrients and other healthy components. Foods contain vitamins, minerals, dietary fiber, and other nutrients that are beneficial for our health. In some situations and cases, fortified foods and dietary supplements are helpful when it is impossible to meet the needs for one or more nutrients.

 

A healthy dietary pattern was described by “The Dietary Guidelines for Americans” as one that:

  • Includes a variety of vegetables; fruits; grains, and whole grains; milk, yogurt, cheese; and oils. Some vegetables (such as sweet potatoes), fruits, dairy products, and whole grains contain biotin.

  • Includes various protein foods, such as lean meats; poultry; eggs; seafood; beans, peas, lentils; nuts and seeds; and soy products. Beef liver and eggs are rich food sources of biotin. Salmon, pork, and beef contain biotin as well. Many nuts and seeds, seafood, and lean meats contain biotin.

  • Limits foods and beverages higher in added sugars, saturated fat, and sodium.

  • Limits alcoholic beverages.

  • Stays within your daily calorie needs.

Diet Plan

References:

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