Vitamin B7, or biotin, is one of the essential nutrients our bodies need to function properly. It plays a crucial role in various metabolic processes, particularly in the breakdown and utilization of carbohydrates, proteins, and fats from the food we eat. Biotin acts as a coenzyme, which means it helps certain enzymes in our body to carry out important chemical reactions.

In addition to its role in energy metabolism, biotin is involved in the synthesis of fatty acids, glucose production, and the maintenance of healthy hair, skin, and nails. It also plays a role in the function of our nervous system and helps in the formation of certain molecules like DNA.

Our bodies do not store biotin for a long time, so it’s important to include biotin-rich foods in our diet regularly. Good dietary sources of biotin include eggs, liver, nuts (particularly almonds and peanuts), seeds (such as sunflower seeds), fish, meat, dairy products, fruits (like avocados and bananas), and vegetables (such as sweet potatoes and spinach).