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What is contained biotin. Vitamin N: where it is contained and why it is needed. How to keep vitamin n in food

An important role in human body is played by vitamins. Their excess or disadvantage leads to poor well-being, to male and illness. Not to hurt, feel cheerful and energy, always pay attention to when and what vitamin must be taken To maintain immunity.

Many vitamins benefit the body, but some are especially. For example, Vitamin N. Vitamin N. is very important in which products contains this useful element, it is important to know not only in order to use them in everyday diet, and in order to maintain such products on the autumn-winter period of the year, when the lack of vitamins Feels especially strong.

Why vitamin N is needed by the body, its role

Vitamin H in its composition is close to antibiotics, because of this, it is called "biotin". It is present in lipid and carbon metabolism, normalizes the activity of the thyroid gland, helps in the work of the liver, reduces cholesterol and favors the work of nerve cells.

Vitamin H normalizes the activity of the thyroid gland, helps in the liver, reduces blood cholesterol levels

Thanks to him, the structure of the nails is improved, becomes beautiful hair and elastic leather.

What is affected by biotin, its functions

Among the most important functions of vitamin N are the following:

• biotin helps to process glucose and produces glucocinate;
• without biotin, there will be no normal acid exchanging;
• vitamin H turns carbons into fats in muscles and liver;
• it is very useful in diabetes mellitus (restores blood sugar);
• if there is no need in the body, a person is inclined to obesity;
• vitamin H helps to absorb the protein and decomposes fatty acids. After absorption and decomposition of acids, all fat cells are converted into energy;
• vitamin H is involved in the synthesis of hemoglobin and prevents anemia.

For the normal operation of the body, a small dose of vitamin N. is necessary. It is enough to use it every day with food.

Categories of people who are especially necessary biotin

• for the child's body, so that it develops and grew;
• for diabetics to normalize health condition;
• for pregnant women to improve well-being and strengthen the immune system;
• for people with gastric diseases, diseases of the thyroid gland, problems in the work of the liver, or joints;
• for people who suffer obesity.

Daily rate of vitamin n

The average adult must take about 9 μg of Vitamin N.

Food Rich Vitamin N

Vitamin H is contained in such common foods:

Very rich in vitamin n ordinary carrot

Basically, biotin is contained in vegetable products. it fresh juices of vegetables, mushrooms, fruits and dried fruits, very large amount of biotin in nuts (walnut, almond and peanuts). Very rich in vitamin n ordinary carrots.

What drinks contains vitamin n

The greatest amount of biotin is contained in such beverages:

• Milk
• Kefir
• Yogurt

Since the person is able to eat more drinking, rather than food, to increase the rate of use of vitamin nutritionists recommend drinking more, especially children.

It's important to know! The dose of vitamin content in one tablet of the vitamin complex is much larger than in any foods.

How to keep vitamin n in food

As is known, all foods, exposed to heat treatment, lose the bulk of the vitamin. Some vitamins disappear when they fall on sunlight or aluminum dishes.

For greater preservation of vitamins in food, we need to taste vegetables and fruits in enameled dishes with the smallest water.

In front of cooking vegetables, wet and put them in hot water, cover the lid as soon as it boils.

If you need to quickly fill the norm of the content of vitamin H in the body, and the products that contain it cannot be used, pay attention to popular vitamin complexes, such as, Duovit, complivit or multivitamin.

Such additives contain not only vitamin H, and other people needed useful trace elements and substances.

Be healthy and take care of yourself!

Biotin (Vitamin H, B7) is a water-soluble vitamin, which is a composite component of most enzymes that support the balance of beneficial substances in the body, and performs many other vital functions for humans. The discovery of this unique substance occurred in 1901 during the experiment on the study of the growth process of yeast. The scientists managed to establish that the substance ("BIOS"), consisting of pantothertate, inositol, and another biologically active element, which was subsequently obtained by Biotin, is necessary for the normal height of the yeast mass.

The healthy intestinal microflora can produce vitamin B7 in quantities sufficient to fully satisfy the need of the body. However, with the appearance of failures in the work of internal organs and systems, it may be necessary for additional sources of biotin.

Biological role biotin

Vitamin B7 performs a whole range of biological functions in the body. It has been proven that this compound:

• takes part in the synthesis of collagen, has a positive effect on the condition of hair, nail plates, leather;
• prevents the development of most dermatological diseases;
• ensures the regulation of sugar concentration in the blood composition and prevents the development of diabetes;
• prevents the appearance of failures in the work of the nervous system, avoids sudden mood drops, emotional overvoltage;
• warns the development of sonological disorders;
• participates in the exchange of proteins, increases the digestibility of proteins;
• promotes the formation of fatty acids in the body;
• increases the digestibility of other vitamins;
• participates in lipid metabolism and in the processes responsible for burning unnecessary fats in the body helps to avoid obesity;
• he is a key ring of carbohydrate metabolism, provides the body with the necessary energy resources;
• eliminates violations in the work of the sebaceous glands, helps to maintain sweating;
• is one of the links of the hemoglobin synthesis process, provides conditions for the normal operation of the hematopopitation system;
• normalizes the work of the reproductive system in men;
• responsible for growing growth processes.

Along with this, biotin strengthens the immune forces of the body and increases its resistance to infections.

Physiological need for biotin

The daily need for biotin is (in μg):

• at 0-6 months - 5;
• at 7-11 months - 6;
• in 1-4 years - 8-9;
• in 5-8 years - 12-15;
• in 9-12 years - 20-23;
• at 13-18 years - 25-27;
• in 19 years and older - 30.

At the same time, the factors that increase the norms of consumption of vitamin B7 are:

• significant physical exertion, regular sports training;
• mental overwork;
• increased sugar concentration in blood, diabetes;
• adverse climatic conditions (for example, daily rate of biotin consumption in people living in the northern regions may increase by 35-40%);
• bad ecology;
• pregnancy;
• dermatological diseases;
• work providing for frequent contacts with harmful chemicals (mercury, arsenic and other compounds);
• infectious or chronic systemic diseases;
• obtaining extensive burns;
• long stay in stress and psychotrauming situations.

Video recipe on occasion:

What products contain biotin?

Vitamin B7 in various concentrations is contained as part of most products present in the diet of a modern person. However, its largest number is found in the kidneys, liver, nuts, legumes and some types of cabbage. For clarity, imagine information about the content of biotin in food products in tabular form.

Features of the assimilation of biotin

The activity of vitamin B7 in the body is significantly increased in the presence of the following substances:

• vitamin B12;
• pantothenic acid;
• magnesium;
• folic acid.

At the same time, the negative impact on the level of digestibility of biotin has simultaneous reception of antibiotics, anticonvulsants and alcoholic beverages.

Deficiency, re-securing vitamin B7 and their consequences

Due to the fact that biotin is present in most food products, the lack of this substance in the human body is extremely rare. Factors capable of provoking the development of vitamin B7 deficit are:

• adverse heredity, the presence of genetic pathologies;
• fasting, improper or defective nutrition, compliance with very hard diets;
• eating a raw egg protein, which contains components that adversely affect the absorption of biotin;
• prolonged use of drugs that have a negative effect on intestinal microflora (antibacterial, sulfanimide and other);
• eating with a high content of sulfurous substances that play the role of preservatives (such compounds are destroyed by biotin);
• intestinal diseases and other digestive tract departments;
• abuse of alcoholic beverages.

Hypovitaminosis B7 may entail a number of adverse effects for the human body. Signs that allow to suspect the shortage of this substance in organs and tissues are:

• depressive states, apathy;
• constant feeling of fatigue, excessive fatigue;
• unhealthy, earthy skin color;
• deterioration of the state of the skin, the development of dermatological diseases;
• drowsiness during the daytime;
• the appearance of cracks in the corners of the lips;
• lowering blood pressure;
• increasing the concentration of sugar and cholesterol in the composition of the blood, the appearance of the first signs of atherosclerosis;
• inflammatory defeat of conjunctiva, rubbed in the eyes;
• the appearance of pain in the muscles, a decrease in muscle tone;
• development of anemia;
• changing the appearance of the language (its surface becomes pale pink and smooth);
• deterioration of the condition and appearance of hair, their enhanced loss, the appearance of dandruff;
• nausea;

Vitamin H or biotin is thoroughly studied relatively recently, but he managed to establish as an indispensable element in the formation of the proper intestinal microflora. Scientists managed to find out which products contained vitamin H, it is contained in meat, cabbage, tomatoes, bananas, carrots, green peas and many other products.

What products contain vitamin n?

Biotin or vitamin H is contained in the products available to any person. Its a lot in egg yolk, meat and vegetables. Biotin of meat is best assisted. In vegetables, it is in its pure form, and it is difficult for the body to recycle it. While in meat, it is contained together with a protein that helps him better absorb in the intestines and processed.

To replenish the stock of biotin, it is worth eating vegetables, meat products, limit consumption of oily and sweet food. In this case, Vitamin H will be better absorbed by the body.

In which products still contain vitamin n and where is it synthesized?

Many biotin is contained in nuts, such as Brazilian walnut, as well as in soybeans, mushrooms. No need to forget regularly, it is these products in your diet. It is enough to implement in your menu the above products several times a week. Also a lot of biotin in the usual Rzhan and white bread, because Wheat flour contains this vitamin.

This vitamin is synthesized from incoming nutrients in the intestine of a person. Its production occurs normally until the intestinal protective sheath is broken.

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

Greetings, my dear readers. Agree, it is difficult to overestimate the benefits that vitamins carry the human body. They are involved in all processes occurring within us. Therefore, the lack of one of these vitamins affects the operation of other elements. Today I want to introduce you to a special component. This is biotin - it is vitamin B7 or N. Here is such a multi-cable "guest" today 🙂

It turns out that this element was open twice. For the first time this happened in 1901. He was then called "biotin" (this is from BIOS, which literally translates "life").

But in 1916, Biologist Betheman noticed one amazing feature. When he fed the experimental rats with fresh egg whites, serious health problems began in animals. They began to climb wool, muscular dystrophy and other mischief were observed. But as soon as the scientist entered the animal diet boiled yolk, the state of the wards immediately improved.

Then the scientists have seen carefully to the boiled yolk and highlighted Vitamin N. His name from him from the German word "Hout", which means "leather" in translating. However, time after scholars have understood that biotin and vitamin H is the same.

Biotin - what it is

Vitamin H is a water-soluble element in a group of vitamins B. Now it is also called vitamin B7. It acts as coenzyme in the body and is necessary for fatty acid metabolism, and glucose. We eat products that are sources of fats, and. And this vitamin helps to convert them, and use energy to feed your body.

• responsible for coagulation of blood;
• controls blood glucose indicators;
• supports a healthy microflora in the intestines;
• participates in the synthesis of red blood tauros;
• improves the protective system of the body;
• has antitumor effects;
• normalizes the work of the thyroid gland;
• takes part in the synthesis of substances that conduct nerve impulses;
• very important for hair, nails and skin.

This vitamin is usually added to hair growth shampoo. By the way, in the article "" I described in detail about the impact of this vitamin on our hair. Very positive feedback after receiving this item.

Any excess or unused amount of B7 present in the body is excreted in urine. Because of this, the body does not accumulate biotin reserves. So you have to use vitamin daily to maintain your body (1).

Symptoms of deficit

In countries where people fully feed and consume enough calories, the lack of biotin is rare. Recommended daily needs are relatively low.

When the deficit appears, the following symptoms arise:

• dermatitis, eczema and other skin problems;
• unhealthy complexion;
• disadvantage of energy, chronic fatigue, mood changes;
• digestive problems;
• muscle pain, cramps, tingling in the limbs;
• cognitive violations;
• anemia;
• an increase in blood glucose;
• low pressure;
• brokes of nail plates;
• brittle hair (or their loss), dandruff;
• premature hair wells.

Many common products provide biotin organism. By the way, the researchers believe that intestinal bacteria have the ability to independently create this vitamin ( 2 ).

What products contain

Biotin is contained in products such as: meat, eggs, avocados, cauliflower, berries, fish, legumes and mushrooms. I led the data in the table with a consumption rate of 50 μg per day.

However, vitamin B7 is destroyed under adverse conditions. Therefore, you need to know how to maintain biotin in food. For example, this element is maintained in greater concentration during freezing by an industrial method. There the product is subjected to sharp cooling, and not as in our refrigerator. In canned products, its content is minimal.

Also, the adverse effect on vitamin H has long-term soaking of products in water. Therefore, reduce this time to a minimum. And biotin is destroyed with a debt of the storage of products in the refrigerator. Well, it's, like all vitamins.

The lion's share is destroyed when frying products. Therefore, I advise this type of thermal processing to replace baying. It is better to cook vegetables in the peel, and the saucepan should be covered with a lid. But the baking does not have a special influence on the amount of this element.

Instructions for the use of biotin

Our country has the following vitamin H consumption standards for children, adolescents and adults.

However, in each case, only the doctor may decide on the additional purpose of biotin. In the additional quantity of vitamin n need ( 3 ):

• after the "tough" diet;
• during antibacterial therapy;
• for diseases of the gastrointestinal diseases;
• women who are long-receiving contraceptives;
• working in harmful production - in contact with harmful chemical elements;
• those who live in cold climatic conditions;
• those who work hard or actively play sports;
• with alcohol addiction.

Vitamin B7 is produced in tablets and ampoules, and you can buy it in the pharmacy. The dosage varies, and therefore the price may also differ. Reception of the drug is better to appoint a doctor. He will sip how to take vitamin B7 and for how time to drink it.

You can, of course, use biotin independently, so it includes many vitamin and mineral additives especially for hair growth. I have already taken such a month. Moreover, this vitamin is 300 μg.

This element is water-soluble, so it does not accumulate in the body. Excess daily excreted from the body with liquid. Therefore, the overdose of vitamin B7 is extremely unlikely.

Signs that in the body excess biotin include rapid hair growth (in those sites where they are not particularly needed). There may be a deterioration of the condition of the skin, rash on the skin. There is still a sword, an increased sweating or frequent urination. But for this you need to mostly exceed the dosage for a long time.

Benefits of biotin for health

This vitamin is very useful for people. I am sure that the facts below will kill you in this.

Biotin interaction with other drugs

Some drugs and foods contribute to strengthening or, on the contrary, weakening, biotin actions. In no case cannot simultaneously take anticonvulsant preparations and B7 - this will reduce the activity of the latter.

But Zinc, on the contrary, enhances the effect of biotin intake. In the same place, B7 increases bioavailability.

But in the cheese egg protein there is a special substance - Avidin. It turns out that antivitamin biotin. Avidin does not allow the element B7 to be absorbed into the blood. The reception of biotin and eating raw protein is better at different times.

So your "piggy bank" has been replenished with information about one vital element. Now you can shine with your friends. Or just reset the link to the article - they will read 🙂 and do not forget. And I tell you: for now.

Vitamin H (biotin, B7) was opened as a result of experiments that were conducted over the rats. Rodents gave fresh eggs of eggs. This allowed to provide animals protein. However, over time, rats began to get wool very much, and leather and muscle lesions appeared. After that, animals began to give egg yolk in boiled form. All the symptoms gradually disappeared.

Specialists needed several decades to highlight Vitamin N. from boiled yolk. It was this substance that it was allowed to restore not only the skin of rodents, but also wool. It should be noted that biotin is destroyed in a different way at sufficiently high temperatures, and also dissolves in water with elevated pH.

What is this vitamin

The beauty of nails, leather and hair of a person begins precisely in the intestines. Vitamin H is synthesized viable and healthy flora in the body. No cosmetic institute can make a person more attractive if there is even a minimum reserve of B7 in its body.

Beauty also depends on the health of the liver. It is this body that must have a small stock of biotin - about 0.001 g. This indicator must be permanent. Thanks to this person, you do not have to spend a lot of money to make your appearance attractive and restore natural beauty.

In which products vitamin H is contained

Biotin is present as part of many foods. Most of this substance in egg yolks. It also contains in animal products: cheese, cow's milk, ham, chicken meat, beef, pork, bullish heart, in beef and pork liver, as well as kidneys. Vitamin H is also in canned sardines, cambal and herring.

As for planting products, biotin can be found in whole grains of rye, fresh onions, potatoes, melons, bananas, oranges, apples, cauliflowers, carrots, green peas, champignons, peanuts, wheat flour, rice bran, crude rice, soy Bobs and tomatoes.

It is worth noting that it is usually in a free state. But in meat products - in combination with proteins. It is these products that can become a good source of biotin. However, the substance that man needs is produced only by the intestinal microflora. This can be achieved, only correctly feeding and observing the rules of a healthy lifestyle.

The human body is able to independently produce the required amount of vitamin N. However, this can be achieved only if the intestinal flora is in a normal state and receives all the necessary beneficial components.

Microflora and biotin

You can make a mess and disrupt the balance in the intestine in a matter of minutes. To do this, it is enough to take an antibiotic, to spin fat and sweet delicacy, drink 100 grams of alcohol. It is so possible to reduce the production of vitamin N. Therefore, those people who often use alcohol and feed on incorrectly, are older than the rest. The skin of such a person becomes a flabby and sagging, and the hair begins to fall badly.

Contained vitamin N in products that are available to everyone. However, the main source of this substance is our body. There is a colossal number of all sorts of microorganisms. Their total weight is 1 - 1.5 kilograms. It is they who work around the clock, creating impassable barriers for various ailments. In other words, all microorganisms that live in our body are a real health factory, which can be easily destroyed. However, to restore in the future much more difficult, and in some cases it is almost impossible.

The violation of the life of microflora often leads to such unpleasant phenomena as overweight, mouth, hair loss and skin aging. To cope with problems, many sit on the diet. As a result of the microflora, the stomach suffers even stronger. Very dangerous in this case, a protein diet. In this case, almost all biotin in the body is destroyed. This substance is destroyed by Avidin.

Carbohydrate exchange and vitamin N

A carbohydrate exchange depends on biotin, since this substance actively interacts with insulin, and also takes part in the synthesis of other useful components that are responsible for the glucose exchange. And this is, as you know, the most important very often vitamin N is prescribed with diabetes mellitus. This is another way to improve glucose exchange.

Normal carbohydrate exchange is important for each person, since his violation causes negative consequences. The man begins to get tired, nervous, weaker. Often a patient with diabetes is deprived of the ability to independently solve even simple tasks.

Appearance and biotin

For each person who wants to make a positive impression on the surrounding people, an attractive is important as well as a healthy smell of mouth. In this case, it is not necessary to refer to biotin. Vitamin H contains sulfur. This component always comes to cells of hair, leather and nails. Biotin allows you to control the fat exchange, prevent excessive selection of sebum. In addition, vitamin H allows you to prevent the development of seborrhea.

Preparations to increase the level of vitamin n

As already mentioned, biotin from food is practically not absorbed. Therefore, a special preparation "Brewn" was created. Vitamin H is part of this fund. However, it is possible to use it only from 14 years.

In addition, the drug has contraindications, among which the period of lactation, pregnancy and individual intolerance.

You can buy vitamin H in a pharmacy without much difficulty.

Daily rate of biotin

For a normal healthy person, the daily rate of this substance is 10 to 30 micrograms. But nursing and pregnant women are required from 50 to 120 micrograms vitamin N.

Lack of biotin and its oversupply

With a shortage of vitamin n, a person starts to fall out strongly, inflammatory processes can begin not only on the skin cover, but also on the mucous membranes. In addition, anemia can compete, depression, will be observed a bad appetite, muscle pain, a violation of sugar levels, insomnia, nausea. With a lack of biotin, irritability arises, feeling fatigue. May come the condition of drowsiness and apathy.

As for the oversight of vitamin H, then such cases have not yet been even when appropriate doses. Side effects arise very rarely. This is usually pain in the chest, shortness of breath, urticaria, skin rash.