Vitamin B7: Vitamin B7 deficiency is harmful to hair and eyes, eating these 5 things will control damage

Vitamin B7 is also called Biotin, it helps in converting your food into energy. It is important for the function of the eyes, hair, skin, and brain. It can also support liver function. Biotin is a water-soluble vitamin, which means your body does not store it. As a result, you need to consume it regularly to maintain adequate levels. Generally, biotin deficiency is very rare, because we need only 30 grams daily. Let us know which those foods get biotin by eating them.

Foods with Vitamin B7
1. Banana
Banana is one of the most popular fruits across the world. They are loaded with fiber, carbs, B vitamins, copper, and potassium. Biotin is also found in it. Usually, this fruit is eaten directly, but many people consume it by mashing it or mixing it with milk.

2. Sweet Potatoes
Sweet potatoes are rich in vitamins, minerals, fiber, and carotenoid antioxidants; a 1/2-cup (125-gram) serving of cooked sweet potatoes contains 2.4 micrograms of vitamin B7, which is 8 percent of the daily requirement. Sweet potatoes can be baked or microwaved until soft. You can also peel, boil and mash them or add them to homemade veggie burger patties.

3. Nuts and Seeds
Nuts and seeds are considered a rich source of fiber, unsaturated fat, and protein, which provide high amounts of vitamin B7. For example, a 1/4-cup (20-gram) serving of toasted sunflower seeds contains 2.6 micrograms, while a 1/4-cup (30-gram) serving of toasted almonds contains 1.5 micrograms of biotin. That's why it's a regular intake.

4. Mushroom
Mushroom is called nutrient-rich fungi, it contains a lot of vitamin B7. About 120 grams of canned mushrooms contain 2.6 micrograms of biotin, which is 10 percent of the daily requirement. At the same time, 1 cup (70 grams) of fresh mushrooms contains less than 5.6 micrograms of vitamin B7, which is 19 percent of the daily need.

5. Egg Yolk
Eggs are rich in B vitamins, protein, iron, and phosphorus. Egg yolk is a particularly rich source of biotin. One whole cooked egg (50 grams) contains about 10 micrograms of biotin, which is 33 percent of the daily need. If you want the absorption of vitamin B7 to be done properly, then do not eat egg yolk raw.

(PC: Freepik)