Leafy Greens: Plant-Based Sources of Vitamin B7 for Vegans and Vegetarians
, by Sandesh Prasannakumar, 8 min reading time
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, by Sandesh Prasannakumar, 8 min reading time
Some factors that must be considered include herbal supplements, which are essential for the body. One example is vitamin biotin, commonly called vitamin B7, for plant-based diets. Although biotin is present in relatively low levels in most foods, the good plant-based sources of biotin are green leafage vegetables.
Some of the vegetables containing biotin are spinach, Swiss chard, and avocado, and since vegan and vegetarian diets are becoming popular, one must incorporate them. Eating these ‘juicy’ vitamin-containing plants assures you of this micronutrient responsible for your hair, skin, and nails.
The importance of biotin in the body is therefore very crucial because it plays the following functions that define your health once you have consumed these green leaf parts of the plant. This B-complex vitamin breaks down the foods consumed to supply energy to the human body. It also plays a part in the biosynthesis and catabolism of fats and amino acids.
If you get sufficient of this nutrient through plant foods, including spinach, you will be able to enhance skin, hair, eyes, liver, and nervous system conditions. Another important nutrient in green leaves is Vitamin B7; it also boosts the body's immune system.
Given all the positive effects of biotin in the human body, it can be concluded that greens containing biotin are not merely healthy foods for vegetarians.
Some of the best plant-based diets that can be rich sources of biotin include the following;
Of the many vegetables rich in biotin, spinach stands tallest in green leafy vegetables. There is more good news: Only 1 cup of cooked spinach provides over 11 percent of the daily biotin requirement of a person. The same serving also contains nice amounts of vitamins A, C, and K in their most natural form.
It also contains essential nutrients such as biotin, iron, and antioxidants and has anti-inflammatory properties. Thus, it is rather simple to incorporate more spinach into your daily serving as fresh or cooked vegetables in salads, pasta dishes, soup, milkshakes, and green vegetable preparations.
Like spinach, the vitamin B7 readily available in Swiss chard is amazing. Biotin, for instance, is present in large quantities, whereby one cup of cooked Swiss chard provides more than 14% of the daily requirement of biotin. It also has vitamins C, E, and K in the same amount.
It has anti-inflammatory, antioxidant, and anti-viral health benefits and is high in vitamins K and A. Besides biotin, Swiss chard has antioxidants that help prevent heart diseases, diabetes, and most cancers.
This vegetable brings out a similar flavor to that of spinach. You can fry or bake it or add it to foods such as frittatas, tacos, casseroles, and other preparations.
Other plant-based foods rich in biotin include spinach, swiss chard, and broccoli. It is also very low in cholesterol and sodium while providing a good source of vitamin C, K, and folate, and contains 5% of daily vitamin B7 in one cup of chopped raw broccoli. We also get our vitamins C and K from it.
Besides biotin, broccoli also contains antioxidants that assist in reducing inflammation levels that lead to chronic illnesses. Furthermore, one study even found that people who consume broccoli and other cruciferous vegetables daily are less likely to develop cancer.
Here are some simplistic ideas that can help one incorporate more broccoli into his or her diet: Broccoli can be eaten in omelets, pasta, stir-fried meals, soups, and salads. Its versatility helps get more of the biotin in this tasty green without much hustle.
Comparing the percentage of biotin in other vegetables, avocados are a distinct plant product high in biotin for vegans. A whole avocado provides approximately 3 percent of this important B vitamin, a daily requirement.
This same amount also gives 90mg of healthy fat, 9g of fiber, vitamins C, E, K, folate, and potassium. All these nutrients make avocados an ideal food source for vegans and vegetarians who require a lot of biotin.
Aside from the biotin avocado serves, its health-enhancing fats also assist in assimilating carotenoids from several fruits and veggies you consume. Consume avocado in larger portions by incorporating it in blended drinks, sandwiches, raw meals, or simply mashed and served with bread for a nutritious meal or snack throughout the day.
As a reminder, biotin is concentrated in skins and seeds, while the meat inside has significantly lower content. Therefore, it is advisable to use whole avocados to gain maximum vitamin B7 deficiency from this food.
As you can notice, there are many delicious methods through which vegan and vegetarian individuals can increase their biotin intake with the help of the rich in nutrient content greens. Maintaining adequate amounts of vitamin B7 in your food is important to ensure the body can perform certain functions that can affect your health each day.
All it takes is a little inspiration to increase the amount of spinach, Swiss chard, broccoli, and avocado daily. Try as much as possible to incorporate these plant foods into your diet in their raw form to enjoy the flavor and the biotin boost they come with.
Emphasizing the use of leafy green vegetables provides relevant amounts of the biotin needed in people's diets to consume plant products. These vegetables, including spinach, Swiss chard, broccoli, and avocado, should be consumed cooked and regularly to get the nutrients that will help improve health and well-being.
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The AI of biotin is 30 micrograms (mcg) for adults of both sexes. Requirements for vitamin B7 from both plant and animal foods must be sufficient to meet body needs.
2. What is biotin and its functions, and what foods contain biotin?The deficiency is often characterized by symptoms such as hair loss, rash, dryness of the skin, brittle nails, fatigue, and gastrointestinal problems. Pregnant women are also most prone to it since the body’s nutritional needs change throughout pregnancy.
3. Fortunately, there are many sources of biotin, but what health conditions are associated with low levels of it?Vitamin B7 deficiency, according to research, has an ill effect on blood glucose levels, nervous system, hair growth, energy metabolism, liver, and some digestion-related processes.
4. How can one enhance the absorption of biotin from foods?Consume raw eggs, and you are likely to suffer from biotin malabsorption. Proper preparation and consumption of biotin-rich foods such as green leafy vegetables enhance their availability and utilization in the body. Fortunately, these plant-based foods are best eaten with lemon juice to enhance their absorption into the body.