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Title : 7 Excellent Food Sources of Vitamin B7 That You Need in Your Regular Diet
link : 7 Excellent Food Sources of Vitamin B7 That You Need in Your Regular Diet

7 Excellent Food Sources of Vitamin B7 That You Need in Your Regular Diet

Do you know that our body needs vitamin B7 (biotin) for the synthesis of different nutrients to supply energy to our body? in simple terms, we need this vitamin for energy from what we eat. this is exactly why all eat food! So without this vitamin, we will not have any energy and we will not be able to move!

This vitamin is readily soluble in water. always make sure there is enough vitamin B7 in your body. Otherwise his health and bodily functions get hit hard!

In addition to metabolizing fats, proteins and carbohydrates to feed our body, but also makes our hair, skin and nails healthy and beautiful. It is also required for growth and regular maintenance of muscles. enough to help keep the heart healthy and our levels of blood sugar under control. It can also help control weight.

There is no limit on the number of health problems that can be caused by its deficiency. Only a few of them include:

• Fatigue
• Feeling too weak
• Depression
• Sore muscles
• hair Loss
• dander
• the dry scalp

And even anemia! In some cases, the patient may lose appetite and suffering from dermatitis.

Scientists say that chronic conditions due to deficiency of biotin may be neurological disorders (nervous system) and growth restricted infants.

However, there are many foods that can replenish your supply of vitamin B7. Make sure they are included in your daily diet.

1. sweet potatoes - Take only 1 cup sweet potato and provide nearly 30% of the recommended daily dose of biotin. Also they contain vitamin A and essential dietary fiber. We all know how Vitamin A improves our eye health. Sweet potatoes are also other vitamins and minerals such as vitamin C, pantothenic, copper, manganese and potassium.
2. Nuts - Be sure to include small amounts of nuts in your daily diet. Did you know that only a quarter cup of peanuts can supply almost 88-90% of the recommended daily dose of vitamin know. Nuts have 19% and almonds have 49% of your daily requirement biotin.
3. Onion - 1 cup onions can replace around 27% of the recommended daily dose of vitamin B7. They can be eaten as part of food cooked or raw. There are many other nutrients in onions as vitamin C, manganese, copper and antioxidants.
4. Eggs - Just take 1 medium sized egg after boiling and will supply around 27% of the recommended daily allowance (RDA) of vitamin B. Then also it provides protein which help in building muscles. Other nutrients in eggs include vitamins A / B2 / B12 / D, selenium, phosphorus, iodine and molybdenum.
5. Tomato - Take 1 cup of tomatoes and a quarter of your daily RDA of vitamin B7 will be fulfilled. Also it contains vitamin C, copper, molybdenum, manganese and potassium. Tomato also has a nutrient called lycopoene which has strong anti-cancer properties.
6. Avena - If you can take 1 cup of oats, which can more than meet your recommended daily dose of vitamin B7. It will also provide dietary fiber in our body and provide other benefits such as promoting healthy bowel movement. Regular consumption of oats also minimize the chances of colon cancer.
7. Carrots - A cup of carrots supply about 20% of your recommended daily dose of this vitamin. They also provide a large amount of vitamin A in our body. Other nutrients include manganese, dietary fiber, molybdenum, vitamin C, vitamin K, pantothenic acid and potassium.

Source: http://www.healthandlovepage.com/

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