The Amazing Benefits of Vitamin B7 for Skin, Hair, and Nails
What are the health advantages of Vitamin B7?
Vitamin B7, which is also known as biotin, is a water-soluble vitamin that is vital for the body’s metabolism and functioning. It is an essential component of several enzymes that helps in the metabolism of fats and carbohydrates, as well as amino acids involved in protein synthesis.
Biotin is present in a variety of foods although in small quantities such as in peanuts, walnuts, milk, cereals, and egg yolks. Other food items that contain biotin are wholemeal bread, cauliflower, mushroom, salmon, and sardines and the fruits that contain biotin are bananas, avocado, and raspberries
Vitamin of Vision
Vitamin B7 (also known as riboflavin or riboflavin amide), is also known as the ‘vitamin of vision’. Although the human body can’t produce vitamin B7, it absorbs enough from food and supplements to stay healthy. Vitamin B7 contributes to skin health by maintaining the skin barrier. In addition, studies suggest that biotin function includes a contribution to hair health by protecting the hair follicles from damage. Further, research suggests that vitamin B7 contributes to nail health by providing the necessary nutrients to keep the nails strong.
Vitamin B7 contributes to skin health by maintaining the skin barrier
The skin acts as a protective barrier against external influences. The outer layer of the skin — the stratum corneum — is composed of keratinocytes, cornified cells and extracellular matrix, sebum and sweat, cholesterol and fatty acids, ceramides, laminar filaments, and protein filaments, and lipids. These elements act together like a glaze on top of the skin to form a protective layer on the body and maintain body temperature.
Without sufficient amounts of vitamin B7 in the body, this layer would be compromised and abnormal cell activities would result in poor skin health. Consequently, adequate amounts of vitamin B7 have a significant effect on general health as well as on specific conditions such as dermatological diseases.
Does Biotin Work For Hair Loss Prevention?
Vitamin B7 contributes to hair health by protecting the hair follicles from damage. Damage to hair follicles occurs due to various factors such as harmful product ingredients or pollution. Consequently, maintaining good hair hygiene helps protect the hair from damage. In addition, maintaining good health habits such as eating a good diet helps protect against unhealthy bacteria that contribute to damaged hair follicles. Vitamin B7 also helps prevent dandruff by combating unhealthy bacteria that contribute to dandruff.
Vitamin B7 contributes to nail health
It provides the necessary nutrients to keep the nails strong. The cuticle layer on each nail consists mostly of enamel and represents 90% of each nail’s mass. The cuticle keeps external irritants away from the nail bed while promoting healthy nail growth. If external factors such as pollutants or harmful products harm this layer, nail growth will be hindered; this can lead to brittle nails that easily chip or break off resulting in poor nail appearance and health issues such as dermatitis and ingrown nails. Therefore, maintaining good hygiene can help prevent poor nail appearance. Some people eat more than enough protein for their healthy nails— however, they may not be getting enough protein from food sources or supplementation for their nails to grow strong and healthy.
The previously discussed examples highlight how vitamin B7 contributes to general health through its effect on skin barrier integrity and hair growth.
Vitamin b7 food list
The following are some strong vitamin b7 sources:
1. Sweet potatoes
Sweet potatoes contain 2.5 mg of biotin per cup. They are high in antioxidants, which nourish the skin and hair. They also contain fibre and carbohydrates, so we can think of them as a small packet of essential nutrients.
Sweet potatoes are a healthful food. They are high in potassium and vitamin A, & B and fuel the immune system. Sweet potatoes are a great source of fibre, which can reduce blood cholesterol levels and help lower blood pressure. Sweet potatoes also contain antioxidants, which protect cells from damage. The antioxidants in sweet potatoes can also help to protect our skin and hair by removing harmful free radicals.
Soybean is a significant name on this list. It is high in nutrients such as protein, glutathione, and, of course, biotin, our main nutrient. It contains 60 micrograms of biotin per 100-gram serving. Soybean is good for the heart, is a rich source of protein, and is also a good source of fiber. Soybean contains isoflavones, which can lower bad cholesterol and raise good cholesterol. Soybean reduces the risk of coronary heart disease, stroke, breast cancer, and prostate cancer. Soybean is good for the eyes. It contains lots of insoluble dietary fibers and is low in fat, which can help reduce constipation. Soybean contains calcium and magnesium, which are both very important for strong bones.
Each 24 gm serving of cheese contains 2 micrograms of biotin. It is one of the potent sources of Vitamin B7. There are various types of cheese; according to the study, blue and Camembert cheese can provide 6 micrograms of biotin per 24-gram serving. It is widely available in the market and is a common ingredient in a variety of recipes.
It is true that “vegetables are healthy.” Cauliflower contains 17 mg of biotin per cup. Eating it raw is more beneficial; however, roasting it will provide you with less biotin than eating it raw.
The third cup of peanuts contains 6.5 micrograms of biotin. Not only peanuts, but many other types of nuts, such as walnuts, are high in biotin. They’re high in fibre and protein. They are also high in calories, so limit your intake.
3.92 micrograms of biotin are found in one cup of full-fat protein. Yogurt is a good source of protein; including yogurt in your daily diet will benefit your digestive system.
In terms of biotin, it is the king of all leafy green vegetables. It contains all essential nutrients such as protein, vitamin A, vitamin C, and iron. In terms of Vitamin B7 content, it can outperform kale. It is a must-eat vegetable because of its retinol content, which is beneficial to the eyes.
Banana is another good source of biotin that is widely available. Including a banana in your breakfast will not only provide you with biotin but will also provide you with enough energy. A banana can sometimes be used as a meal replacement.
9. Rice Bran
It contains 66 micrograms of biotin per 100 grams. When compared to other whole grain cereals, it has the highest amount of biotin. It is a nutritious breakfast with high fibre content.
10. Green Peas
It is something that you can easily find in your kitchen. Green peas contain 40 micrograms of biotin per 100 grams. You can serve peas with pulao, pasta, or whatever you want; they go well with almost any food.
Avocados are high in biotin and vitamin E. One medium-sized avocado contains 6 micrograms of biotin.
Raisins or Kishmish contain a high concentration of biotin. A palmful of raisins will supply you with enough biotin for the day. As a result, it is an excellent Natural Source of Biotin. You can also include Kheer, banana, or mango shake in your food.
Major benefits of Vitamin B7
While research has not shown that biotin can reverse hair loss, it does lead to healthier hair. Hair loss is one of the most common symptoms of nutrient deficiency. Pregnant women, people with liver disease, and those who have difficulty absorbing nutrients, such as those with Crohn’s disease, are at a higher risk of biotin deficiency.
Treatment for broken nails
Biotin supplementation has been shown to improve nail strength and health. According to some studies, taking a 2.5-milligram supplement daily for 6 months increased nail thickness by 25%. A daily dose of biotin can help people with brittle fingernails reduce splitting and breaking.
Make your skin glow
This vitamin helps to keep the skin’s mucous membranes healthy. One of the symptoms of B7 deficiency is red, scaly rashes. Biotin is also important in the process of fat metabolism, which is necessary for maintaining healthy skin.
Aside from maintaining healthy hair, skin, and nails, biotin aids in blood sugar regulation. Some evidence suggests that the supplement can help patients with type 2 diabetes lower their blood sugar levels. Biotin is also essential for pregnant women to prevent birth defects and maintain maternal health.
Although uncommon, biotin deficiency is caused by a lack of this essential nutrient in the daily diet. Because of the avidin content in eggs, regular consumption of egg white for several months can result in biotin deficiency. Avidin is a protein found in eggs that bind tightly to biotin in the intestines, preventing it from being absorbed by the body or functioning properly.
Biotin deficiency symptoms include hair loss, dry brittle nails, a scaly, red rash around the eyes, nose, and mouth, dry eyes, scaly dry skin causing dermatitis, conjunctivitis, sore tongue, nausea, vomiting, and loss of appetite.
Depression, insomnia, hallucinations, lethargy, numbness, and tingling sensations in the arms and legs are some of the other symptoms associated with psychological or neurological problems.
People with hereditary biotin deficiency have a weakened immune system and are more susceptible to bacterial and fungal infections. Pregnant women are more likely to suffer from biotin deficiency, so they should eat a well-balanced diet to avoid deficiency syndromes.
Despite being an extremely important ingredient, it has been discovered that high doses of biotin from supplements or food sources can have negative effects on health. There are no official daily allowance guidelines for B7. Several studies, however, suggest that adults take 30 mcg of biotin per day. Anything above that can cause skin allergies such as rashes, flushing, and itchiness. which, if it reaches the chest, can cause anaphylaxis. Other symptoms of biotin overdose include excessive thirst, urination, insomnia, and dangerously low levels of vitamin B6 and vitamin C. People with diabetes should consult a doctor before taking any biotin supplements because it is useful for glucose metabolism. Overdosage can be harmful.
Plix Life is a Mumbai-based company that has mastered the art of delivering good health. Its Heavenly Hair product can help you get adequate amounts of Vitamin B7 in the most palatable way!
1. What is Biotin?
Biotin, also known as vitamin B7, is a water-soluble vitamin that is necessary for the body’s metabolism and functioning. It is a required component of several enzymes that are responsible for different critical metabolic pathways in the human body, including fat and carbohydrate metabolism, as well as amino acids involved in protein synthesis.
2. What are some foods that are sources of Biotin?
Sweet potatoes, cheese, soybeans, cauliflower, peanuts, and bananas are some sources of Biotin.
3. Why is Vitamin B7 supplementation needed?
People with hereditary biotin deficiency have a weakened immune system and are more susceptible to bacterial and fungal infections. Therefore, it is important to eat a well-balanced diet and include Vitamin B7 supplementation to avoid such deficiencies.
4. Does Vitamin B7 have any side effects?
Despite being a vital component, it has been discovered that high doses of biotin from supplements or food sources can have negative effects on health. Excessive supplementation can also cause eosinophilic pleuropericardial effusion, which occurs when blood and air enter the pleural cavity space around the lungs, resulting in chronic pulmonary infection.
5. How does Plix’s Heavenly Hair add value to my biotin requirements?
Heavenly Hair is made entirely of plant-based, bioactive ingredients and contains essential hair nutrients such as biotin, amino acids, and selenium from natural sources such as the herb Sesbania. Your hair follicles receive the nourishment they require for healthy growth and strength with natural biotin from Sesbania and Amino Acids such as L-Lysine. Heavenly Hair’s deep nourishment revitalizes the hair follicles, making them thicker and stronger, allowing you to easily combat thinning and breakage.
6. Does Heavenly Hair help in reducing hair fall & split ends?
Sesbania extract, which contains Biotin, and Bamboo Shoot Extract are both known to improve scalp nourishment and, as a result, hair follicle nourishment. This improves hair growth, texture, and strength by nourishing and soothing the scalp and hair follicles. Furthermore, antioxidants such as Selenium increase protection against hair damage, which can result in hair loss and split ends.
7. How to consume Heavenly hair?
Put 1 fizzy drink into a glass of cold water, allow it to fizz, and completely dissolve and drink! Take one tablet 30 minutes after breakfast and one tablet 30 minutes after lunch. For best results, take Heavenly Hair supplements in the morning, about half an hour after breakfast.