Which foods are rich in Vitamin B7?

Vitamin B7 or Biotin is known to promote cell growth and is often an ingredient in supplements to promote hair and nail health, as well as in cosmetic products sold in the market. School for skin care. So where is vitamin B7 found in the foods we eat every day?

You may recognize vitamin B7 by its common name biotin. This is a water-soluble B vitamin found naturally in some foods and also in supplements. Biotin plays an important role in supporting enzymes that break down fats, carbohydrates and proteins in food. It also helps regulate the signals sent by cells and the activity of genes.
Recommended Dosage (RDA) does not exist for biotin because there is not enough evidence to recommend a daily intake needed for most healthy people. Instead, there is an AI (Adequate Intake), which is assumed to ensure adequate nutrition.
AI of biotin for men and women 19 years and older and for pregnant women is 30 micrograms per day. Breastfeeding women need 35 micrograms per day.
The safe upper limit of intake (UL) is the maximum daily intake that is unlikely to cause harmful side effects in the general population. There is no UL for biotin due to lack of reports showing negative effects from very high intakes.

Biotin supplements are often appreciated as a treatment for hair loss; healthy hair, skin and nails. While a biotin deficiency can certainly lead to hair loss and skin or nail problems, the evidence for the benefits of supplementation is not convincing enough. A handful of case reports and small trials have demonstrated benefit, but study designs still have weaknesses:
Diagnosis of different types of hair conditions or not cited. Researchers have also noted that some hair loss conditions can go away on their own without treatment, so it's impossible to say that biotin supplements specifically help hair regrow. Some research suggests that biotin supplements may be most beneficial in people with nutrient deficiencies; however, studies measuring biotin levels before and during supplementation are lacking to confirm this conclusion.

Some evidence has shown that people with diabetes may be prone to biotin deficiency. Since biotin is an important factor in glucose synthesis, it may help maintain proper blood glucose levels in patients with type 2 diabetes.
Despite the inconclusive evidence, vitamin B7 supplements are still very popular. Biotin is often added to multivitamins and supplements for hair, nails, and skin. While vitamin B7 can be found in some cosmetics, it's important to remember that it can't actually be absorbed through the skin, hair, or nails. The FDA recommends that people inform their doctor at each visit about all supplements and dosages they are taking.

Vitamin B7 is found in a number of foods, although only in small amounts. These foods include walnuts, peanuts, whole grains, milk, and egg yolks. Some other foods that also contain vitamin B7 include wholemeal bread, salmon, pork, sardines, mushrooms, and cauliflower. Fruits that contain biotin include avocados, bananas, and raspberries. In general, a healthy, varied diet will provide the body with the necessary amount of biotin.
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Reference source: hsph.harvard.edu