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Where is biotin the most. What foods contain and how does vitamin H affect human health. Daily value of biotin

Water-soluble vitamin H - biotin - enters the human body with food, and can also be synthesized in the intestines. Vitamin H is involved in all metabolic processes (protein, fat and carbohydrate), the synthesis of proteins, stearins and acids, and with its deficiency, anemia and various dermatoses can develop. In some sources, vitamin H is called vitamin B7.

The value of biotin. Vitamin H in foods

Biotin has a stimulating effect on the formation of fatty acids, as well as on their processing together with carbohydrates. The minimum daily requirement for vitamin H is approximately 0.15-0.2 mg. For pregnant and lactating women, this dose is 0.25-0.3 mg per day.

• Yeast;
• Milk;
• Liver;
• Kidneys;
• Chicken eggs;
• Nuts;
• A fish.

It is also included in the composition of various multivitamin complexes, which are prescribed during a period of acute need for vitamins (intensive growth, physical activity), as well as with a decrease in consumption (diseases of the digestive tract, old age, unbalanced diets). Unlike a number of other vitamins, the risk of overdose with biotin is minimal.

Vitamin H deficiency

There is a direct relationship between the condition of the hair and its health and the sufficient level of vitamin H in the human body. In particular, it is biotin that regulates the daily amount of hair loss, is the prevention of baldness and prevents the appearance of gray hair.

As vitamin H deficiency progresses, symptoms such as pallor, dryness and peeling of the skin join. Dermatitis appears on the lips. In severe cases, there is nausea, lack of appetite, drowsiness, weakness, depression, hair loss, conjunctivitis, muscle pain and loss of muscle tone, impaired coordination of movements, anemia, increased blood sugar and "bad" cholesterol levels.

In practice, nutritional deficiencies in vitamin H are rare. As a rule, it can be found in people who eat raw chicken egg proteins for a long time, since they contain a substance that binds biotin and prevents its absorption. Also, vitamin H deficiency is observed in patients who are on parenteral nutrition for a long time and do not receive biotin preparations. Sometimes it is possible with prolonged antibiotic therapy, when the intestinal microflora is not able to fully synthesize this substance.

A deficiency of vitamin H can also develop against the background of a deficiency of magnesium, which should activate biotin, with the constant use of saccharin instead of sugar, as well as products, the preservatives of which are sulfur compounds. Biotin deficiency is also observed in alcohol abusers.

Vitamin H deficiency can be confirmed or refuted by laboratory urine tests - its daily excretion should be between 11 and 183 mcg. If biotin deficiency is suspected, a trial treatment is prescribed - 10 mg of the substance per day. Improvement of the patient's condition and the disappearance of symptoms against the background of trial therapy are confirmation of the diagnosis.

Lack of vitamin H in the body can also be observed with a hereditary disease - biotinidase deficiency. Most often, the disease manifests itself in the first few days after the birth of a child, but in some cases it can develop gradually and go unnoticed in the early stages.

In this metabolic disorder, biotin taken with food is not released during digestion and assimilation of proteins by cells. Without correction of the condition, this category of patients has mental disorders, paroxysmal convulsions, learning problems, and in advanced cases, a coma develops, followed by a fatal outcome. To normalize the quality of life of such patients, it is necessary to provide them with a daily amount of vitamin H at the level of 5-10 mg.

Vitamin B7 belongs to the group of water-soluble compounds, the body synthesizes biotin (another name) in the intestines. Participates in improving hair condition, protein synthesis, glycogen accumulation and other functions).

With a balanced diet, a person fully covers the daily requirement, but with deviations in health, the body begins to experience a deficit.

To replenish it in the diet, increase foods rich in biotin, or take nutritional supplements.

What does vitamin H (aka B7) contain, where is the biotin content the most, what foods should be included in the diet to avoid a deficiency of this element? First things first!

How does it affect the body

Combining with insulin, it participates in the metabolism of carbohydrates, vitamin promotes the production of the enzyme glucokinase. It is essential for the processing of glucose.

Contains sulfur in the composition - it has a beneficial effect on the condition of the hair. They fall out less often, the nails stop exfoliating, and the inflammation of the skin decreases.

Restores the normal functioning of the nervous system, participates in the synthesis of fats, proteins, hemoglobin. Normalizes blood sugar levels. Biotin stores glycogen in the liver as an energy source.

Part of nucleic acids, muscle tissue. Promotes the removal of carbon dioxide, since insufficient amount of biotin disrupts the respiratory function.

Reduces the amount of low-density lipoproteins ("bad" cholesterol).

It has a positive effect on the nervous system. Slows down the processes associated with memory impairment, increases efficiency, concentration.

Together with chromium, it reduces the likelihood of heart and vascular diseases. Enhances the effect of vitamin C.

Biotin normalizes the digestive tract. Participates in the formation of collagen. This substance is part of the cartilage tissue, skin. Strengthens the immune system, accelerates recovery.

When to increase consumption

A person usually gets the right amount of vitamin H (B7) from food, but sometimes the need for it increases.

When using antibiotics, the body's need for biotin increases, since drugs of this group, in addition to dangerous microorganisms, destroy useful ones.

If you abuse alcohol, you need to increase the amount of foods rich in vitamin B7 necessary to restore the body.

Maintaining glucose levels is important for people with diabetes... Biotin does not allow an increase in performance, increases metabolism, overweight people need it to accelerate the processing of fat.

Athletes need to consume more vitamins due to high physical activity.

Living in regions with a cold climate, the presence of constant stress and stress requires an increase in the diet of nutrients, including biotin.

People working in hazardous chemical industries also need to increase their consumption.

Deficiency symptoms

With a balanced diet, a person receives a sufficient amount. He is not worried about any unpleasant symptoms.

The disadvantage can be noticed by the following signs:

• Peeling of the skin, redness, dryness appear.
• Hair fall out.
• Nails exfoliate, become less durable.
• Muscle pain.
• Insomnia or drowsiness.
• Vomiting urge.
• Loss of appetite.
• Rapid weight loss.
• Decrease in pressure.
• Changing the color of the tongue.
• Fatigue, the appearance of lethargy.
• Anemia.

A person may experience depression, apathy. A deficiency occurs in young children: their bodies are not yet able to produce enough bacteria to synthesize vitamin B7.

The deficiency occurs in people who are given intravenous nutrients.

Hereditary disease - biotinidase deficiency does not allow the body to produce vitamin H and assimilate it from food, then a person is prescribed medications.

Find out more about the symptoms of biotin deficiency in this video:

What food products are the most: leaders in content, table

Contained in products of animal and plant origin.

Also found in spinach, corn, peach, orange and other vegetables and fruits, but in small doses. Biotin is not stored when frying, it is preferable to cook products, stew, you can steam.

To preserve nutrients in fruits and vegetables, it is better to freeze them, not to preserve them. Do not peel vegetables while cooking.

Interaction with other substances

If raw eggs are included in the diet, the substance avidin will prevent the body from assimilating vitamin B7.... A strong complex is formed that does not undergo cleavage.

Antibiotics and alcohol reduce the concentration of biotin and destroy beneficial bacteria.

Taking anticonvulsants also leads to a decrease.(valproic acid). Eating foods with saccharin or with dietary supplements containing sulfur results in the inability to assimilate biotin.

Biotin is combined with magnesium, zinc, folic acid. Efficiency was noted when used with other B vitamins: B5, B9, B12.

Under normal conditions, a person does not need to specifically select foods containing an increased amount of vitamin H.

For men, from 30 to 100 mcg per day is enough, for women - 40-100 mcg. Norms for children:

• up to 3 years - 10 mcg;
• 3-7 years old - 15 mcg;
• 8-11 years old - 20 mcg;
• 11-14 years old - 25 mcg.

The use of dietary supplements is possible with acute vitamin deficiency. This situation occurs in a woman during the period of bearing a child: during this period, the rate increases to 150-200 mcg per day.

There were no cases of hypervitaminosis, biotin is well absorbed, and the excess is excreted naturally.

Supplements are available in tablets, capsules, or in the form of a solution for injection. When selecting, it is advisable to consult a doctor.

Learn about the possible dangers of some dietary supplements with biotin from the video:

Vitamin B7 has a number of important functions- from the metabolism of fats, proteins to the normalization of blood glucose levels. With proper nutrition, a person does not need to take in additional amounts.

When characteristic signs appear, the diet is adjusted and vitamin supplements are used.

In contact with

Vitamin H or biotin has been thoroughly studied relatively recently, but it has managed to establish itself as an indispensable element in the formation of the correct intestinal microflora. Scientists managed to find out what foods contain vitamin H, it is found in meat, cabbage, tomatoes, bananas, carrots, green peas and many other products.

What foods contain vitamin H?

Biotin or vitamin H is found in foods available to anyone. It is abundant in egg yolk, meat and vegetables. Biotin is best absorbed from meat. In vegetables, it is found in its pure form, and it is difficult for the body to process it. While in meat, it is found along with protein, which helps it be better absorbed in the intestines and metabolized.

To replenish the supply of biotin, it is worth eating vegetables, meat products, and limiting the consumption of fatty and sugary foods. In this case, vitamin H will be better absorbed by the body.

What foods still contain vitamin H and where is it synthesized?

A lot of biotin is found in nuts such as Brazil nuts, as well as in soybeans and mushrooms. Do not forget to regularly include these products in your diet. It is enough to introduce the above products into your menu several times a week. There is also a lot of biotin in regular rye and white bread, because wheat flour contains this vitamin.

This vitamin is synthesized from incoming nutrients in the human intestine. Its production occurs normally as long as the protective membrane of the intestine is not broken.

Biotin affects the condition of the intestines and liver, and these organs, in turn, play a role in the appearance of a person. And if biotin is poorly produced, then not only internal organs suffer, but also the external appearance of a person as a whole. Hence sagging skin, an unhealthy complexion, and early signs of aging.

We all know how important proper nutrition is for the body. The diet should be regulated not only with healthy food, but also with those components that are rich in certain nutrients. If you need to replenish your B7 balance, then find out which foods contain biotin. This article is just about that. So, it will help you find out how to get enough of this vitamin additionally, with the help of food.

Biotin synthesis by the body

Vitamin B7 (H) is produced by the body on its own. However, it is possible to fully saturate the substance only with a healthy intestinal microflora. For biotin synthesis to be produced by the body on its own, it is necessary to lead a healthy lifestyle. In addition to healthy food, sour milk should be included in the diet. This normalizes the flora.

Only now it is not always possible to control the daily menu. Therefore, it is far from always possible to do with only natural replenishment of the supply of vit. AT 7. The reserves of biotin are also significantly depleted after the transferred diseases, the treatment of which was carried out with the help of antibiotics. There is a way out - to receive the nutrient additionally.

The easiest way to find biotin is in foods. The substance is found in almost all available food components, which are used by many daily. It is advisable to pay attention to dietary supplements.

The role of B7 in the body

Biotin is a vital vitamin. It normalizes the following processes:

1. Energy exchanges.
2. Growth, synthesis of antibodies, fatty acids (FA) and enzymes of the digestive system.
3. Assimilation of PP vitamin.
4. Blood sugar levels.
5. Carbohydrate metabolism.
6. The work of the sebaceous glands.
7. Cholesterol level.

Also B7 is a participant in metabolism:

• proteins;
• carbohydrates;
• fat.

The substance has a beneficial effect on the entire body, especially on the immune, central and nervous systems. Vitamin H relieves muscle and joint pain symptoms. It is used in the treatment of psoriasis and other dermatological diseases of the scalp.

Also, B7 is in demand among girls for cosmetic purposes. It improves the condition of hair, skin, nails and aids in weight loss. Therefore, it is so necessary to know which foods contain vitamin H.

It is interesting! Biotin deficiency is often observed in girls who are carrying a child. Even with a normal, healthy pregnancy. The fact is that the fetus needs a lot of this substance, therefore the body's reserves of natural replacement of B7 are rapidly depleted. Signs include hair loss, brittle nails, muscle pain, toxicosis, low hemoglobin levels, apathy and fatigue.

There are a number of indications in which it is especially important to know which foods contain the significant biotin. A substance is prescribed in the following cases:

1. Worsening condition and diseases of nails, hair and scalp.
2. B7 deficiency due to abuse of bad habits, non-observance of proper nutrition and long-term antibiotic therapy.
3. Diseases of the dermis.
4. Depression, drowsiness, neurosis, etc.
5. Diseases of the digestive tract.
6. Hereditary N.
7. With diabetes mellitus.
8. Poor absorption of vitamins and minerals.

Since B7 is able to be replenished by us on our own, it is safe for everyone. However, in order to avoid an overabundance of the substance, it is recommended to take it only with insufficient natural synthesis.

For more information on the benefits of the nutrient, see the video:

Foods high in biotin

If you know which foods are high in vitamin H (see table 1), then you are unlikely to experience a deficiency of such a nutrient. This is all subject to a healthy lifestyle.

Table 1. TOP 10 foods rich in biotin

The average daily H norm is 50 mcg. According to the table. 1 shows which foods contain enough vitamin B7 - soy and chicken yolk.

Interesting to know! Eating large amounts of crude protein inhibits the absorption of biotin.

Herbal ingredients

Table 2 will help you find out which plant foods contain vitamin H.

Table 2. Plant components rich in B7

In vegetables and fruits, a small proportion of such a substance as biotin is observed.

Animal products

Table 3 will help you determine which animal products contain vitamin H.

Table 3. B7-rich animal components

According to the table. 3 shows where the most biotin is contained - in chicken yolk. By the way, the component is often added to homemade hair masks. This once again confirms the demand for B7 for cosmetic purposes.

TOP 6 Supplements with Vitamin B7

Interesting to know! Girls on the forums note the significant help of dietary supplements with vitamin H in the fight against hair loss. Hair grows by leaps and bounds.

Just knowing which foods contain the essential vitamin B7 is not enough. It is necessary to regularly observe the diet, which does not always work out. Therefore, it is advisable to obtain the substance from additional sources - food additives.

Dietary supplements, which contain enough vitamin H, are presented in a wide variety. A selection of the best supplements will help to choose among them a high-quality drug at an affordable price:

The other B vitamins can be obtained from other supplements. A good complex is observed in brewer's yeast.

Where can I buy

Biotin-containing preparations are available in city pharmacies and online stores. However, it is difficult to find supplements at affordable prices. On iHerb you will find imported dietary supplements, the cost of which is 30-50% lower than pharmacy ones.

Ayherb is an online marketplace with a wide selection of health products. The site has won the love of buyers around the world. Sending is carried out anywhere in the world on favorable terms. There is round-the-clock support for consumers. All applications are processed in a short period of time.

Would you like to place your first order? A discount is provided especially for the readers of our magazine -10% . You can pick up the discount using the promo code AGK4375 or by.

Now you know where such an important vitamin as biotin is contained. This will help to monitor the health of your own and loved ones. Do not neglect drugs with biotin. Even if you are not deficient in it. Periodically, for prevention purposes. Such a need usually arises in spring and winter, especially after the New Year holidays. Do you keep your gut microflora healthy, eliminate junk food, and love chicken yolks? Then you are unlikely to face a shortage of B7.

And you saturate the body with vit. H optional? Leave your answers in the comments. Do you find this article helpful? Share with your friends on social networks. 🙂

There are many different foods that contain biotin in varying amounts. In this article, we tried to understand this variety and effectiveness of products as biotin sources for the body.

Biotin is a water-soluble B vitamin that is essential for human health. Biotin helps the body process fats and sugars, and is involved in other important processes. This water-soluble vitamin at the cellular level is involved in the creation of the "building blocks" of our body, so it must be contained in our body in the required amount. Sources of biotin are.

Yeast, grains and nuts

Brewer's yeast and nutritional yeast are good food sources of vitamin H. A 7 gram packet of yeast provides 1.4 to 14 mcg of biotin (according to the Linus Pauling Institute). Whole grains and whole grains contain ample amounts of biotin. Eat a slice of whole grain bread and get 0.02 to 6 micrograms of vitamin H. Other sources of biotin include almonds, peanuts, pecans, walnuts, and others.

Eggs and dairy products

An egg, especially the yolk, contains large amounts of biotin. One large boiled egg contains 13 to 25 mcg of biotin. Raw egg whites, however, contain a protein called avidin, which prevents the absorption of biotin in the body. According to the State University Medical Center, dairy products such as milk and cheese are natural sources of this vitamin H, while cheddar cheese, for example, provides 0.4 to 2 micrograms of biotin per 28 grams of product.

Meat and fish

The liver contains a high biotin level of 27 to 35 micrograms of biotin per 85 grams of cooked liver. Other processed foods are also high in biotin, such as kidneys. When it comes to meat, for example, 85 grams of cooked pork contains 2 to 4 mcg of biotin.

Biotin is also found in fish such as salmon and sardines. Cooked salmon has 4 to 5 mcg of biotin per 85 grams.

Fruits, vegetables and food

Biotn is found in most fresh vegetables. One cup of raw cauliflower will give you 0.2 to 4 mcg of biotin, one whole avocado contains 2 to 6 mcg of this water-soluble vitamin, and a cup of raspberries will give you 0.2 to 2 mcg of biotin. Biotin is also found in soybeans and other legumes, nut butters, mushrooms, and other biotin-containing foods.

Some studies show that the average daily intake of biotin for an adult is 40 to 60 mcg / day. The table below shows a summary of the foods that contain biotin.