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Nutrition

Great Plant-based Sources of Vitamin B7 (Biotin)

August 10, 2023

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What is Vitamin B7 (biotin) and why do we need it?

Vitamin B7, or biotin, is a water-soluble vitamin found naturally in many foods, as well as added to foods and supplements. Biotin plays a vital role in assisting enzymes to break down fats, carbohydrates, and proteins in food. Biotin also plays key roles in histone modifications, gene regulation, and cell signaling 1,2.

Vitamin B7 can be found naturally in many legumes, beans, nuts, grains, fruits, or vegetables such as 1,2:

  • sweet potatoes
  • avocados
  • peanuts
  • almonds
  • walnuts
  • pistachios
  • sunflower seeds
  • spinach
  • broccoli
  • bananas
  • apples

With a plant-based diet, you can increase your intake of vitamin B7 by including vitamin-B7-rich beans, legumes, fruits, and vegetables in your healthy soups, salads, buddha bowls, and meals.

And, you can up increase your vitamin B7 intake in your meals and drinks with the following suggestions:

  • Breakfasts - an apple or banana
  • Lunches - a healthy spinach or broccoli salad or a side of avocado
  • Dinners - curries or buddha bowls with teriyaki broccoli over brown rice or quinoa with a side of steamed spinach, broccoli, or a baked sweet potato
  • Snacks - a cup of nuts
  • Drinks - apple juice, fruit smoothie

In addition, the beans, nuts, legumes, fruits, and vegetables above have even more vitamins and minerals than just vitamin B7.

Need more quick ideas on how to increase your vitamin B7? Try:

  • A smoothie with a banana and apple
  • A cup of nuts
  • A baked sweet potato

Garden of Vegan makes it easy to increase your intake of vitamin B7-rich foods with our healthy ready-made meals, pantry boxes, sides, and produce boxes.

Garden of Vegan creates healthy meals that include many vitamin B7-rich foods in their prepared main meals, breakfast meals, sides, and snacks.

In addition, several pantry items are easy to incorporate into your daily routine and contain vitamin-B7-rich foods. And, of course, the seasonal produce boxes have vitamin B7 in the veggie box (such as broccoli, spinach, avocadoes, or sweet potatoes).

Garden of Vegan's NDIS participants can also increase their vitamin B7 intake by choosing healthy meals with vitamin B7-rich legumes, beans, nuts, fruits, and vegetables.

Eligible NDIS participants can increase their vitamin B7 intake with healthy meals, sides, desserts, and pantry items delivered and they only pay for the food cost component of the meals they order. NDIS participants and NDIS plan managers can learn more about Garden of Vegan NDIS plans and healthy meal delivery by filling out our NDIS form and we'll contact you as soon as possible.

Garden of Vegan's six meal plans also include many meals with vitamin B7-rich fruits, vegetables, beans, legumes, nuts, and more!

Visit our Meal Plans to Suit your Lifestyle section and select a nutritional meal plan that is high in fruits, vegetables, legumes, or beans that contain vitamin B7, or you can add them separately by adding pantry items!


Learn more about vitamins and nutrition in the Garden of Vegan Vitamin Guide


Read more Garden of Vegan nutrition articles
Great Plant-based Sources of Potassium
Great Plant-based Sources of iron
Fibre: What is it and why do I need it?
How Can I Increase My Protein Intake?
Calories, Protein, Carbs, And Fat, What Does It All Mean?
Great Plant-based Sources of Calcium

References:
1. Biotin – Vitamin B7 - Harvard T.H. Chan School of Public Health
2. Biotin - NIH National Institutes of Health

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