Do you know that eating 2 cups of raw oats (150g) a day fully covers your daily vitamin B7 need (based on adult's need)?
Recommended daily intake: 30mcg
- 5mcg (0-6 months old)
- 6mcg (7-12 months old)
- 8mcg (1-3 years old)
- 12mcg (4-8 years old)
- 20mcg (9-13 years old)
- 25mcg (14-18 years old)
- 30mcg for men (19 years & above)
- 30mcg for pregnant women
- 35mcg for breast-feeding women
Regulate high blood glucose levels, metabolism of carbohydrates, proteins & fats.
References:
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=42
http://www.nutri-facts.org/eng/vitamins/vitamin-b7-biotin/intake-recommendations/
http://www.nutri-facts.org/eng/vitamins/vitamin-b7-biotin/at-a-glance/
http://www.livestrong.com/article/380934-what-food-contains-vitamin-b7/
This is equivalent to 2 bowls:
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