Biotin: Benefits for the health of nails, hair and skin
Biotin b7
Also known as vitamin B7, biotin is one of the components of the B complex that help the body convert food into energy. They act as a necessary coenzyme for the metabolism of fatty acids, amino acids and glucose.
In this way, when consuming foods that are sources of fats, proteins and carbohydrates, vitamin B7 must be present in order to use these macronutrients to develop:
- Body energy
- Carry out physical activities
- Correct psychological functioning
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It is a crucial nutrient for people with type 2 diabetes, because it helps regulate blood sugar. In the same way, during pregnancy it is necessary because it helps women to have healthier babies.
Deficiency in the body natural sources of biotin
Generally speaking, adults need more than children, and pregnant or lactating women may need more than other adults. Many health conditions or deficiencies influence the amount required.
However, the adequate intake for each one is:
- Babies 50 mcg
- Children under 4 years 150 mcg
- Adults and children over 4 years 300 mcg
Generally, most people get this vitamin in a healthy diet. It is best to consult a trusted health professional to obtain proper guidance on your personal needs and the entire family.
The deficiency of this is usually an isolated case, because people generally consume enough calories and food in general. Because your group is water soluble, the extra biotin simply passes through your body when you urinate.
People who are most at risk of having a B7 biotin deficiency include:
- Long-term use of anti-seizure medications
- Digestive disorders such as Chron's disease
- Those who are celiac
- Prolonged use of antibiotics
The body does not accumulate reserves of biotin and it is very difficult to consume too much. Although most people can handle vitamin B supplements, some have mild side effects such as nausea and digestive problems. Although the deficiency is considered a rare event, when it occurs the symptoms may be:
- Irritated or dry skin
- Hair loss
- Lack of energy
- Fragile hair
- Chronic fatigue
- Cognitive disorders
- Muscle pains
Health benefits
The word comes from the ancient Greek word "biotos", which means life. It is a nutrient that helps maintain a youthful and attractive appearance. The B vitamins help keep the body healthy. They are mainly beneficial in the care of:
- Skin
- Nervous system
- Eyes
- Liver
- Hair
In fact, it is popularly known as vitamin H, which derives from the German words Haar and Haut which means hair and skin. It is commonly added to beauty products for hair and skin care.
Among the multiple benefits are:
- Supports a healthy metabolism : converts food into usable energy.
- Improves glucose intolerance : especially when combined with chromium, it helps lower the blood sugar of people with diabetes by facilitating the activity of insulin.
- Maintains healthy hair, skin and nails : it is much more effective when eaten instead of topically applied.
- Protects brain function : benefits the health of the nervous system due to its role in nerve signaling and the activity of neurotransmitters.
- Fight against cognitive decline : they influence together memory function and defend against age-related cognitive impairment.
- Maintains healthy cardiovascular system : improves cholesterol levels and controls heart diseases such as; heart attacks, strokes and even atherosclerosis.
- It regulates the thyroid and adrenal functions : it is important to ingest it for adequate thyroid activity and defense against adrenal fatigue.
- Construction of tissues and muscles : work to rebuild muscle strength and tissue that leads to proper growth. They reduce inflammation that can lead to muscle or joint pain.
These are the natural sources Biotin deficiency in the body
While it is true, it is known to be necessary for normal body function, and supplements can help pregnant women as well as some people with diabetes; however, there is still not enough data available to support supplementation.
That said, it is always a good idea to maintain a balanced and healthy diet of unprocessed or minimally processed foods for optimal health. Therefore, it can be found in a series of foods such as:
- Yolk
- Soy and other vegetables
- Whole grains
- Cauliflower
- Avocado
- Salmon
- Bananas and bananas
- Mushrooms
- Raspberries
- Organic goat cheese
- Organ meats : liver or kidney.
- Nuts : almonds, pecans, peanuts.
Because processing or cooking techniques can cause it to decrease, the raw or less processed versions contain the active element. Similarly, it can be found as part of supplements of the B complex.
These types of supplements usually include a complete multivitamin spectrum of group B including:
- Vitamin B6
- Niacin
- B12 vitamin
- Vitamin B2
- Riboflavin
- Vitamin B3
Tips and recommendations
Believe it or not, it is present in a wide variety of foods. With a little planning and the frequent use of whole foods, you will achieve sufficient obtaining through a diet that can be carried out without worries or restrictions.
If you want to add more than what your current diet provides, or if you suffer from a deficiency, supplementation may be a solution. To add B7 to your daily diet try some of these ideas that use foods rich in B vitamins:
- Oatmeal with banana and peanuts for a quick breakfast option.
- Soy pancakes with strawberries and bananas.
- Roasted cauliflower
- Egg soup.
- Banana smoothie with soy milk base for a snack.
Deficiency of vitamin B7 and other B complex can prevent growth and lead to inadequate development in fetuses and infants. This is one of the main reasons why your sufficient intake is crucial during pregnancy.