Vitamin B7 (Biotin): 2 Cups Raw Oats (150g) A Day

Vitamin B7 (Biotin)

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

Functions:

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:

Vitamin B1 (Thiamine): 2 Cups Raw Oats (156g) A Day

Vitamin B1 (Thiamine)

Do you know that eating 2 cups of raw oats (156g) a day fully covers your daily vitamin B1 need (based on adult's need)?

Recommended daily intake: 1.2mg

• 0.2mg (0-6 months old)
• 0.3mg (7-12 months old)
• 0.5mg (1-3 years old)
• 0.6mg (4-8 years old)
• 0.9mg (9-13 years old)
• 1.1mg for women
• 1.2mg for men (19 years & above)
• 1.4mg for pregnant women
• 1.4mg for breast-feeding women

Functions:

Health of brain, heart, converts carbohydrates into energy.

References:
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5708/2
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54
http://www.mayoclinic.org/drugs-supplements/thiamine/dosing/hrb-20060129

This is equivalent to 2 bowls: