Vitamin B7, or biotin like the other B vitamins, is essential in many cellular and body functions. Primarily, it helps release energy from the food you eat and helps maintain blood sugar levels.
People who are deficient may have hair loss, rashes, muscle loss, a swollen tongue, nausea, high cholesterol, depression, and loss of feeling in extremeties. Deficiency is rare.
Foods that contain biotin are - egg yolks, wheat germ, oatmeal, nuts – especially peanuts, hazelnuts, filberts, cashews, and almonds, avocado, banana, papaya, carrots, pork, tomato sauce, salmon, tuna, haddock, swiss chard, sweet potato, and yogurt.