What Is It?
Vitamin B7 supports in healthy hair, skin and nail and is popularly known by biotin.
Why is it important?
Biotin is readily found in many foods and is also produced by normal gut flora. It helps turn the carbohydrates, fats, and proteins in the food you eat into the energy whereas it’s deficiency can lead to thinning of hair, conjunctivitis, red rashes around eyes, nose, mouth, seizures, skin infection and brittle nails.
How much is needed?
1 – 3 years old
20 mcg/ day
4 – 6 years old
25 mcg/ day
7 – 9 years old
25 mcg/ day
10 – 12 years Boys
35 mcg/ day
10 – 12 years Girls
35 mcg/ day
Which foods is it sourced from?
Colocasia leaves
100 gm
13 mcg
Capsicum
100 gm
5 mcg
Paneer
50 gm
10.5 mcg
Garden cress seeds
50
4.5 mcg
