Biotin or Vitamin B7 – Its Purpose and Sources

Biotin or vitamin B7 serves several crucial roles in our bodies.

  1. Metabolism – Biotin has an important role in matabolizing carbohydrates, fats, and proteins. It acts as a coenzyme for enzymes that break down nutrients into useful energy for our bodies.
  2. Healthy hair, skin and nails – Biotin is involved in producing keratin, a protein which is a key component of these tissues.
  3. Fetal development – Biotin is an essential nutrient to support healthy growth of babies while still in the womb.
  4. Blood sugar regulation – it helps manage blood sugar levels.
Sweet Potato / Camote

Sources of Biotin

  • Legumes like monggo (mung beans), peas, green beans, and lentils provide a ample source of biotin.
  • Nuts and seeds like almonds, peanuts, sunflower seeds.
  • Mushrooms
  • Spinach
  • Sweet Potato – Camote
  • Whole grains like brown rice and oats
  • Avocado
  • Banana
  • Cauliflower
  • Broccoli
  • Carrots

Although there are some sources of biotin from dead animals, it’s not recommended because eating animal flesh is harmful to our health.

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