Benefits of Biotin and its uses in our body
Biotin (with the formula C10H16N2O3S), or vitamin H, is a vitamin B complex soluble in water (vitamin B7) Some benefits of Biotin are playing an important role in the overall function of the body and in the use of energy the metabolic processes of carbohydrates and fats. They are white crystalline needles necessary for the metabolism of carbohydrates, proteins, fats and amino acids in the body.
Biotin is found mainly in certain foods, such as meats and vegetables. Some other sources of Biotin are found in nuts and legumes. There are foods that contain a high biotin content because they contain a substance called avidin, a type of protein that allows biotin to adhere strongly to it. These foods rich in biotin are the liver and the yolk .
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Functioning of Biotin in our body
This vitamin plays an important role in normal human functioning. It is involved in the process of activated transfer of carbon dioxide to certain substances in the body that contribute to the metabolism of fats, amino acids and carbohydrates. It also functions as a coenzyme to support the task of carboxylase that is involved in the metabolic processes of the body such as fatty acid synthesis and amino acid metabolism.
Since biotin also functions as a component in glucose metabolism, it is also administered to diabetic patients in order to reduce blood sugar levels. Similarly, people nowadays are also usually concerned about their hair, and taking biotin supplements could also improve hair health.
Daily dose of Biotin
Daily biotin requirements are relatively small, and biotin taken in the body is recycled immediately when it has been used. However, biotin deficiency can be fatal if ignored. It should be borne in mind that regular consumption of raw egg whites can trigger a biotin deficiency due to the strong protein avidin that prevents the absorption of biotin in the body. However, high doses of biotin may be given to infants with a condition known as childhood seborrhea or adults with genetic diseases in the metabolism of biotin.
Side effects of Biotin
So far, no side effects have been observed due to excessive intake of biotin. It is a vitamin B complex soluble in water, so that excess biotin is excreted through the urine. Recent studies that are being carried out on the possible additional contribution of biotin to our bodily processes reveal that biotin is also necessary for processes in cells at the generic level. Knowing what biotin can do to our body should make us realize that there are substances beneficial to humanity, however, when not taken properly, it would contribute to the development and inadequate functioning of the body.
The fat-soluble vitamins, choline, folic acid and vitamin B12 are found exclusively in the egg yolk, where most of the biotin is concentrated.
Food Sources of Biotin
Benefits of biotin
Biotin may be available in many foods, although generally in smaller amounts than other nutritional vitamins soluble in water. Fortunately, the biotin that your body requires can be obtained through a healthy diet that includes ingredients such as eggs, nuts, vegetables, fresh fruits, fresh fish, various meats and certain dairy products. It is also important to keep in mind that fresh foods will offer you a higher level of vitamins and more benefits of biotin compared to processed foods.
Eggs and Dairy
The foods that have the highest amounts of biotin are eggs, particularly egg yolks. The eggs can contain between 13 and 25 micrograms of biotin according to their size and the way they are cooked. Cooking generally depletes your total nutrients, but this does not mean that they lose all their benefits. Eating raw egg whites is actually detrimental to raising biotin levels simply because they hinder the body's ability to absorb the nutrient. The yolk is actually where you are sure to get the best benefits of biotin. In addition to eggs, milk, a number of cheeses, yogurt and other dairy products include reasonable levels of biotin.
Fruits and vegetables
Fruits such as bananas, avocados and raspberries are good sources of vitamins loaded with nutrients, such as biotin. Vegetables that are high in biotin range from broccoli and cabbage to green leaves like chard. Organic mushrooms, sweet potatoes, carrots and cauliflower offer higher levels of biotin.
Meat, Poultry and Fish
Almost all varieties of meat, poultry and fish are large and abundant sources of biotin. Chicken, turkey, beef and also pork include vitamin B7 levels from modest to high. Livers of meat can include a full day of vitamin B7 in a single serving. Fish like tuna, haddock and salmon also have good nutrient levels and are generally among the best sources of biotin shellfish.
Nuts and whole grains
Almonds and peanuts are wonderful sources of vitamin B7 and contain a full day of adequate intake for every 1/2 cup. Hazelnuts, commonly known by their slightly funnier name "Filbert Nut", offer you an excellent way to ingest thirty micrograms per 1/2 cup serving. Peanut butter can also provide up to 30 micrograms per serving. Whole grain breads, definitely not white breads, often have a good percentage of their daily requirement acceptable.
If you need more information about Biotin you can visit the site specialized in this important vitamin.