4. Onions
Onion is one of the most commonly used ingredients in a variety of dishes. One cup of onions supplies 27% of the recommended daily intake of vitamin B7. Onions are versatile – you can eat them raw or cooked. Vitamin C, copper, manganese and antioxidants are just a few of the many nutrients onion have.
5. Oats
A cup of oatmeal contains more than the recommended daily intake of vitamin B7. Among its many health benefits are prevention of heart disease, relief from constipation, stabilize blood sugar levels, reduce risk of cancer, promotes weight loss and enhance the response of the immune system to diseases.
