Biotin, also known as Vitamin B7 and Vitamin H, is a nutrient that combines two foods with each other, or that is necessary for the production of energy.
The process involves the production of fatty acids and amino acids in the metabolism of proteins and amino acids in the root of two hair cells, which give two fingers a day.
In accordance with the European Food Safety Authority (EFSA), ingestion of foods rich in biotin, two regular macronutrients, as well as normal mucosal membranes, or normal functioning contributed to the metabolism. of the nervous system, the maintenance of the hair and the normalization of the psychological functions.
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Deficiency of biotin
Due to the fact be synthesized by the bacteria of the well found not digestive treatment, biotin deficiency is considered rare. In the meantime, patients who have a 100% intravenous feed (through needle), who have hemodialysis, have diabetes, and have a limited intake of vitamins per diem of a corrective diet of unwinding to condition.
Among the symptoms of deficiency of vitamin B7, we find: hair loss, dry and scaly skin, stinging of mouth, swelling and pain in the tongue, seura in the eyes, loss of appetite, fatigue, insomnia and depression.
Below list, with information from Oregon State University, United States, indicates which adequate daily intake of biotin:
- Babies from zero to six months: 5 mcg (micrograms) per day;
- Babies from September to 12 months: 6 mcg per day;
- Children from one to three years: 8 mcg per day;
- Children from four to eight years: 12 mcg per day;
- Children from nine to 13 years: 20 mcg per day;
- Adolescents from 14 to 18 years old: 30 mcg per day;
- Adults from 19 years of age: 30 mcg per day;
- Pregnant women of all ages: 30 mcg per day;
- Women who are breastfeeding of all ages: 35 mcg per day.
19 foods rich in biotin
For a balanced diet, it is necessary to certify that foods are included that are two different nutrients that the body needs to function correctly, or that included vitamin B7. Na ready to continue you confers some two foods rich in biotin:
- Wholemeal bread: One slice of whole grain bread can present between 0.02 to 6 mcg of vitamin B7.
- Egg: A large unit of boiled egg provides between 13 and 25 mcg of nutrient. In the meantime, it is important to know that a clear protein is provided with a protein called avidin, which prevents absorption of vitamin B7, according to the Medical Center of the University of Maryland in the United States.
- Cheddar cheese: Another two rich foods in biotin is either cheddar cheese - a portion of 100 g presents between approximately 1.42 mcg and around 7.15 mcg gives vitamin.
- Cooked liver: One serving of 100 g of cooked liver and compost for approximately 31.7 mcg to 41.15 mcg gives vitamin.
- Cooked pork: For the time being, the portion of 100 g of cooked pork has between about 2.35 mcg to approximately 4.7 mcg of biotin.
- Boiled Salmon: Already a portion of 100 g of fish brings between approximately 4.7 mcg and about 5.9 mcg of vitamin B7.
- Avocado: The entire unit of avocado has between 2 mcg and 6 mcg of nutrient.
- Raspberry: Possible to find between 0.2 mcg to 2 mcg in a portion corresponding to a group of framboises.
- Raw cauliflower: In a cup of raw cauliflower we find between 0.2 mcg and 4 mcg of biotin.
- Nutritional aging: A 7-mg bottle of lentura can deliver between 1.4 mcg and 14 mcg of vitamin B7.
- Pecan nuts: Pecan nuts are rich foods in biotin, so that the portion of 100 g of pecans and compost for 28 mcg gives vitamin.
- Peanut: For the time being, 100 g peanuts provide approximately 37 mcg of nutrient to or organism.
- Nuts: They are also food rich in biotin, I can find around 37 mcg of vitamin in a serving 100 g of nuts.
- Seeds of Sunflower: In addition to being a rich source in antioxidants, asbestos of sunflower are foods rich in biotin - in an amount of 100 g of food exists 66 mcg of the component.
- Peas: Vegetables also make part of group two foods rich in biotin. For example, 100 g of fresh peas bring 70 mcg substance. Already the same amount of dehydrated peas present 40 mcg of nutrient.
- Banana: Fruits are not usually good sources of vitamin B7. In the meantime, banana works as an excess for this rule and in each unit of fruit you can find 118 mcg of component.
- Rice: Or rice is also a good source of biotin - in a 100 g portion there are 66 mcg of the substance.
- Barley: Another cereal that is rich in biotin and barley. One serving of 100 g of food contains 31 mcg of vitamin.
- Oatmeal: 100 g of cereal contains 24 mcg of vitamin B7.
How to store two nutrients while cooking
To take advantage of vitamin B7, as well as other nutrients available to us, we need to pay attention to the way they are prepared, but also to make sure that these nutrients are consumed.
Estacts to avoid this become are: cook in the steam, do not slice much, cook with the peel, do not cook for long, use little water, prepare everything on high heat, do not store the food by long in the refrigerator and reuse a water used do not bake to prepare other food because this water can retain nutrients, that instead of being lost, will be reused in another dish.