Vitamin B7, like all of the other B vitamins, is a water soluble vitamin. It’s also known as biotin but in some, older, literature, it’s referred to as vitamin H. Unlike the other B vitamins, we only need to eat very small amounts of vitamin B7 - any excess that we might eat is excreted in the urine.
The body requires vitamin B7 to break down the fat in our diet as well as for strong, healthy nails and hair. It’s unclear if we really need to get biotin from our diet at all. This is because the bacteria that live naturally in our guts can make more than enough biotin than we need.
However, egg yolks, almonds and mushrooms contain small amounts of vitamin B7.