What does biotin do? 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.
How much do I need?
There is no established Recommended Dietary Allowance (RDA) for biotin due to a lack of sufficient evidence, but the recommended Adequate Intake (AI) for adults (19+ years) is 30 micrograms.
What are some good plant food sources of biotin? Good plant food sources of biotin include SWEET POTATOES, SUNFLOWEER SEEDS, and ALMONDS.
Are supplements recommended? 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. 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.
Source: Medical News Today
Biotin-Rich Foods and Recipes
Almond Facts
Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…
Sweet Potato Facts
Sweet potatoes are rich in vitamin A, vitamin C, manganese, minerals, antioxidants, and fiber.
Oven-Roasted Sweet Potatoes Recipe
Roasted sweet potatoes can be served as they are or scooped out and used in a variety of dishes.
Fruit & Stuff 