1. Egg Yolks
Ggs are full of B vitamins, protein, iron, and phosphorus. Summary Cooked whole eggs are a good source of biotin due to the yolk, which is rich in several B vitamins.
What Is Vitamin B7?
In other words, vitamin B7 acts as a fuel for the body since it helps convert food into energy and is very important for hair, eye, skin, and brain function.
According to the Office of Dietary Supplements (ODS), a biotin deficiency can lead to neurological problems and problems associated with hair, skin, and nails. Also, the human body cannot generate and store biotin on its own. As a result, daily consumption of vitamin B7 foods is extremely necessary to maintain this nutrient’s normal level.
Vitamin B7 Benefits
Vitamin B7 is involved in energy metabolism. Like other vitamins from the B-complex family, it helps the body convert food to usable energy. As for biotin and pregnancy, it’s essential to know that this vitamin takes part in fetal development.
Overall, biotin is safe during pregnancy. That’s why it is sometimes called vitamin H, where H stands for “Haar” and “Haut,” German words for hair and skin.
Why You Need Biotin
Your body uses biotin to regulate your genes and help your cells communicate.
The daily recommended intake of biotin is 30 micrograms (mcg) for adults who are 19 years old and above. Women who are lactating should consume 35 mcg per day. There is some evidence to suggest that biotin supports the health of your hair, nerves, and digestive tract; however, future studies are needed to confirm these uses:
Some studies have shown that when people who are prone to hair loss take biotin supplements, they experience clinical improvement in hair health and quality.
In addition to breaking down the compounds in foods you eat, it converts folic acid into its active form so it can help your body make new red blood cells. Because there isn’t a good way to test for low levels of biotin, the condition is usually identified by its symptoms, which include:
Biotin deficiency is caused by a diet that lacks biotin or by prolonged consumption of raw egg whites.