Biotin or vitamin B8
Biotin or vitamin B 8 belongs to group B and is also called vitamin H. This vitamin is water-soluble, that is, it can be dissolved in water so it can pass into the cooking water without problems and its quantity in the water can be reduced. food itself, losing its qualities.
Biotin can not be stored in the body and this causes it to be included in the diet in a regular way. An abuse of this vitamin does not have any risk to health, because it is easily expelled in the urine and is not toxic.
There is a small amount of endogenous synthesis of biotin from intestinal microorganisms. Also, keep in mind that raw egg white contains a substance called avidin that binds to biotin and prevents its absorption.
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Function of biotin
- Biotin intervenes in enzymatic reactions, such as the metabolism of carbohydrates , fats and proteins , which are converted into glucose molecules, which offer an immediate energy for the cells.
- It is essential in the production of hormones and cholesterol.
- Regulates blood sugar levels, improving the metabolism of insulin and, therefore, diabetes .
- It is a good ally against depression and insomnia
- Participates in the synthesis and oxidation of fats.
- Involved in the formation of the skin.
- Keep your nails and hair healthy.
- It promotes the growth and regeneration of muscles, something very beneficial for people who exercise.
Food sources of biotin
Vitamin B8 is very distributed in nature:
- Liver.
- Dairy products
- Mushrooms and vegetables
- Eggs
- Fish.
- Legumes
- Whole grains
- Yeast.
- Cabbage.
- Broccoli.
- Potato, sweet potato.
Consequences of vitamin B8 deficiency
As with other vitamins, lack of vitamin B8 is very unusual in people who have a varied diet, since it is found in most foods. In addition, bacteria from the intestinal flora are able to synthesize small amounts of biotin.
However, people who take a lot of raw egg white or who consume large amounts of alcohol repeatedly may have a deficiency of this vitamin that can manifest itself with symptoms such as dermatitis , alopecia or conjunctivitis .