Biotin Vitamins Benefits.
Vitamin B7 is associated with healthy nails, skin, and hair and is often referred to as the beauty vitamin, hence it being the main ingredient in many skin creams. It can also benefit diabetics in controlling their glucose levels and in pregnancy to encourage the baby’s development.
Vitamin B7 is important because the body requires it to process amino acids, fats, and carbohydrates. It’s also often found in cosmetic skin and hair products.
Food Sources
The ideal food course for vitamin B7 includes barley, nuts, egg yolks, liver, pork, cauliflower, yeast, fish, pork, chicken, potatoes, Swiss chard, bananas, mushrooms, milk, and oats.
Vitamin B7 Deficiency
Deficiencies are incredibly rare. However, they can be caused by consuming raw egg whites for a few years. This is because raw egg whites contain avidin, a protein that binds to the vitamin. People who have genetic disorders are also susceptible to deficiencies.
The symptoms of B7 deficiency include anorexia, birth defects, fungal infections, hair loss, brittle hair, muscle pain, hallucinations, anemia, mild depression, rashes, and lethargy.
The recommended daily allowance, according to the National Academy of Sciences:
- Men and women aged 19 and older – 30 mcg a day.
- Pregnant women – 30 mcg daily
- Breastfeeding women – 35 mcg
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