Good plant food sources of biotin include SWEET POTATOES, SUNFLOWEER SEEDS, and ALMONDS. Vitamin B7, or biotin, is a water-soluble vitamin that helps the body metabolize fats, carbohydrates, and protein and helps maintain a healthy nervous system, nails, hair and skin. Human cells cannot synthesize vitamin B7, but bacteria in the body can produce it, and the vitamin is present in numerous foods. Biotin therapy may help treat some medical conditions. For most people, a supplement will not be necessary as long as they are eating a healthy, varied diet. Some people take supplements to strengthen their nails and hair, but there is a lack of evidence supporting this use. The suggested intake for adults is 30 mcg. According to the National Institutes of Health, the average person in a western population consumes 35-70 mcg of biotin daily from foods they eat.
Source: Medical News Today
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