Biotin-rich foods

red berries and saucepan

The word biotin may not sound like anything to you and it may even seem very technical, but from here we want to explain what exactly is it, where can we find biotin in food, what it is for and what are its best properties.

The benefits that it can bring us are very varied, biotin can be a good solution for different ailments. 

Biotin is also known as vitamin H, vitamin B7, or B8. It is a vitamin soluble in water and alcohol, it can be oxidized, it intervenes in the proper functioning of the metabolism of carbohydrates, amino acids, fats or purines.

One of the best uses for biotin is to take care of capillary health, prevent hair loss and prevent the onset of type II diabetes.

molecules

Biotin properties

This vitamin H is water soluble and is part of the complex of Group B vitamins. It does not have any toxicity, since if we consume this vitamin the excess in a natural way.

Initially it was called vitamin H by the German language, for them Haut means footHe and this vitamin is very efficient to solve skin problems, malnourished people had problems with their dermis.

Next we tell you what are the properties of biotin.

  • Balances the body's sugar levels.
  • Maintains a good immune status.
  • It is essential to convert glucose into energy.
  • Reduce the number of triglycerides.
  • Collaborate in the creation of hemoglobin.
  • Maintains a good nail, hair and skin health.
  • Accompany the vitamins B5 and B9 in their actions.
  • It metabolizes fats, proteins and carbohydrates.

hair in hand

Benefits of consuming biotin

Hair loss

It is determined that the continued consumption of biotin can decrease hair lossThis is produced by its high concentration of zinc. Also, adding a cream made up of a chemical such as clobetasol propionate can increase your guarantees of success.

Diabetes

It is certain that the biotin cannot improve blood sugar levels on its ownFor this reason, it does not directly help people with type II diabetes, however, there is evidence that biotin next to the chrome, so yeah you can lower blood sugar.

On the other hand, those diabetic people with nerve pain, it has been proven that it can improve your health.

painted nails

Brittle nails

Many people have brittle nails, if the consumption of this vitamin is increased, the hardness of the fingernails and toenails will be improved. It will increase its thickness and you can let it grow without worries the ones.

Detect if you need biotin

Here are the most common symptoms that we can notice or feel when our body asks for more vitamin H, B7 or B8.

  • Greater fall of the hair.
  • Permanent tiredness
  • Muscle discomfort
  • Drowsiness.
  • Depression.
  • Anxiety.
  • Nausea.
  • Dermatitis or very dry skin.

chocolate bonbons

Biotin-rich foods

One of the best ways to replenish biotin levels in our body is by consuming foods rich in this substance, for this reason, we leave you a list of the best foods to achieve it.

  • Chocolate.
  • Beer yeast.
  • Royal jelly.
  • Whole grains
  • Chickpeas.
  • Hazelnuts
  • Nuts.
  • Peanuts.
  • Salmon.
  • Chicken.
  • Beef liver.
  • Yolk.
  • Milk.
  • Cheese.
  • Mushrooms
  • Cauliflower.
  • Carrots
  • Green peas.
  • Potatoes.
  • Broccoli.
  • Spinach.
  • Tomato.
  • Bananas
  • Grapes.
  • Strawberries
  • Watermelon.

For whom is biotin indicated

  • People smokers.
  • Patients with high amounts of medication to prevent seizures.
  • People with problems who suffer from intestinal problem and makes it difficult for them to absorb this vitamin.
  • For those who consume a lot of alcohol.
  • Ideal for people who are fed by intravenously for long periods.
  • For those who take antibiotics regularly.
  • The people who follow Diets with low calorie count.

What dose do we need?

The amount of biotin we need will always depend on the person's age, health, and other conditions.

To date there is not enough information about itPerhaps little has been studied on the amounts to consume. However, it must be borne in mind that natural products are not always the safest or have large amounts of the substance we need.

For this reason, many people buy products in specialized stores where we can find the concentrates of all the necessary vitamins and nutrients. If capsules or essences are consumed always it is necessary to take into account what are the recommended doses according to the manufacturer.

Although no studies have been carried out, we can suggest indicative amounts.

  • Babies from 0 to 12 months: 7mcg.
  • Children 1 to 3 years: 8 mcg.
  • Children 4 to 8 years: 12 mcg.
  • For Children from 9 to 14 years: 20mcg.
  • Adolescents 14 to 18 years: 25 mcg.
  • Adults over 18 and pregnant women: 30mcg.
  • Lactating women: 35mcg.

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