Vitamin B7 – Biotin
Vitamin B7, also known as biotin, is one of eight B-complex vitamins responsible for creating energy in the body. Our body is not able to synthesize B7. Therefore, many systems in our body depend on this vitamin to be obtained in our diet. It is water-soluble vitamin biotin; it occurs either as the free form that is directly taken up by enterocytes or as biotin bound to dietary proteins
Maintain a healthy pregnancy
Mild biotin deficiency is common during pregnancy. It can lead to abnormal development in the fetus. Folic acid supplementation is usually recommended before and during pregnancy. In addition to folic acid, biotin and all other multivitamin are essential for a healthy pregnancy.
Nails, hair, and skin
Biotin is often used to strengthen hair and nails. It is also called Vitamin H (for hair) and improves the strength and durability of fingernails and skin health.
RDA for Vitamin B7
- From 1 to 3 years – 8 mcg
- From 4 to 8 years – 12 mcg
- From 9 to 13 years – 20 mcg
- From 14 to 18 years – 25 mcg
- 19+ years – 30 mcg
Vitamin B7 rich food
Vitamin B7 is present in several foods, though in small amounts. This includes walnuts, peanuts, cereals, milk, and egg yolks, yeast, liver. Other foods that contain this vitamin are wholemeal bread, salmon, pork, sardines, mushroom, and cauliflower. Fruits that contain biotin include avocados, bananas, and raspberries. Vitamin B7 is also available as a supplement (D-biotin) in various doses. It is often included in B-complex and multivitamin-mineral (MVM) supplements.
Sliced Calf’s Liver with Golden Onions
- 1-pound piece calf’s liver
- 3/4-pound onions, sliced paper-thin
- 4 tablespoons unsalted butter or extra-virgin olive oil (or a combination)
- 1/3 cup water
- 1 tablespoon chopped fresh flat-leaf parsley
- Rinse the liver to remove any traces of blood and discard the membrane and any tough veins. Cut crosswise into 1/8-inch-thick slices.
- Cook onions in 2 tablespoons butter in a 12-inch heavy skillet over moderate heat, stirring, 1 minute. Cover skillet and continue to cook, occasionally stirring, until softened and golden brown, about 10 minutes. Transfer to a bowl and keep warm, covered.
- Pat half of liver slices dry and toss with salt and pepper to taste. Heat 1 tablespoon butter in a skillet over moderately high heat until foam subsides, then sauté seasoned liver, shaking the skillet and turning liver, until browned on both sides but still pink inside, about 2 minutes. Put cooked liver on top of onions and cover.
- Add water to skillet and deglaze, scraping up brown bits and boiling until liquid is slightly reduced. Pour sauce over the cooked liver and wipe the skillet clean. Sauté remaining liver as above, then add rest of liver with onions and parsley, tossing briefly.
- Calories 303.7
- Total Fat 11.7 g
- Cholesterol 448.8 mg
- Sodium 323.5 mg
- Potassium 464.2 mg
- Total Carbs 14.0 g
- Vitamin A 718.9 %
- Vitamin B7 1,333.2 %
- Vitamin B-6 60.6 %
- Vitamin C 7.1 %