Biotin or Vitamin B7 – Its Purpose and Sources
Biotin or vitamin B7 serves several crucial roles in our bodies.
- 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.
- Healthy hair, skin and nails – Biotin is involved in producing keratin, a protein which is a key component of these tissues.
- Fetal development – Biotin is an essential nutrient to support healthy growth of babies while still in the womb.
- Blood sugar regulation – it helps manage blood sugar levels.
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.