BIOTIN (Vitamin B7)

BIOTIN (Vitamin B7) 2022

Best vegan sources of Biotin ( vitamin B7)

Veg based food with a elevated concentration in Biotin (vitamin B7)

Amount of biotin every 100 gr Comments


Roasted peanuts 39 μg [i]
Chocolate 32μg [i]
Peas 18 μg [i]
Cauliflower 17 μg [i]
Mushrooms 16 μg [i]
Hazelnuts 14 μg [i]
Wheat bran 5 μg [i]
Bananas 4 μg [i]
Carrots 2 μg [i
]

Natural supplements to help you raise your levels of Biotin ( vitamin B7).

Kind of people (precise dosage in micrograms)

  • Babies from 0 to 6 months -> 5 μg/day
  • Babies from 7 months to 1 year -> 6 μg/day
  • Children from 1 to 3 years old -> 8 μg/day
  • Children from 4 to 8 years old -> 12 μg/día
  • Children from 9 to 13 years old -> 20 μg/día
  • Children from 14 to 18 years old -> 25 μg/día
  • Senior 19 -> 30 μg/day
  • Pregnant woman -> 30 μg/day
  • Nursing Woman -> 35 μg/day


Why is it important to stock your system with enough Biotin (vitamin B7) when following a vegan diet?

The Biotin (B7) helps your system to operate properly and keep itself working in a normal way.

Biotin is a fundamental coenzyme that contributes to the elaboration of fatty acids and in the humiliation of carbohydrates and fats to sustain to sustain the body temperature and to obtain energy. It also assists in its functionalities to amino acids, folic acid, pantothenic acid and vitamin B12. It is also a strong stimulator in the development of healthy cells.

It soothes muscle aches, eczema and dermatitis and also contributes to fighting depression and drowsiness. It is fundamental for the synthesis and humiliation of fats and the humiliation of certain amino acids.

A little bit about vegan diet history.

We have been taught by our family that  feeding our body with meat was healthy and necessary to our inner system, but today you will find out in this article that this is not true.


human had to survive consuming what they could get from the nature. Rarely they ate animal products, and that was not that long ago. Actually my mother always explained to me that when she was young she used to eat just a piece of meat once a year. Gradually, technology went forward and things improved in the way that we were able to generate more food, but also more livestock, which created the huge animal industry as we know it today.


If you are still not convinced, there are scientific evidences exposing that millions of years ago the prehistoric humans, based their diet on fruit


All these humans many years ago were healthy, even healthier than now, so that confirms the theory that a vegan diet is enough to keep a person vigorous, and on top of that, is good for the body well-being.

The most important VITAMIN in a VEGAN diet.

ESSENTIAL mineral in a PLANT BASE diet

EXTRA PROTEIN for vegan diet