Biotin
April 27, 2011 by admin2
Filed under Healthy Diet Naturally
Biotin
Biotin is classified as part of the B-complex water-soluble vitamins which is known as vitamin B7 or vitamin H. In the 1930s, researchers learned biotin while doing experiments on different diets for rats and chickens. They later learned that it is vital to human health.
Humans produce only a minimal amount of biotin. Mostly, biotin is bought from food intake. It is found in small quantities in several foods. Biotin plays a vital role in converting carbohydrates, protein, and fats into usable energy in the body. Known biotin producers are molds, yeasts, algae, bacteria and some other plants. Human’s large intestine contains bacteria that also produce biotin. Researchers deemed that a fraction of this biotin is carried into the bloodstream. Biotin intake on a daily basis doesn’t need to be high since only small quantities are lost in urine.
Approximately, biotin content is found in common foods such as:
- Bread, whole wheat, 1 slice: 6 micrograms (mcg)
- Cauliflower, raw, 1/2 cup: 2 mcg
- Chicken, cooked, 3 ounces: 3 mcg
- Egg, 1 cooked: 25 mcg
- Liver, cooked, 3 ounces: 27 mcg
- Pork, cooked, 3 ounces: 2 mcg
- Salmon, cooked, 3 ounces: 4 mcg
- Swiss chard, cooked, 1/2 cup: 5.2 mcg
Biotin is vital because it combines with other enzymes. These enzymes control various metabolic reactions connected to producing energy and building of new molecules using simple nutrients. These are:
- Building fatty acids
- Synthesizing leucine which is an amino acid essential for health
- Forming glucose from amino acids but not from carbohydrates
- Metabolizing cholesterol, amino acids, and some fatty acids.
Biotin for Hair
Makers of dietary supplements endorse biotin as treatment for dry skin, brittle fingernails and hair loss prevention. These dietary supplements are sold in tablets, capsules or combined in a multivitamin. Biotin can also be found in skin creams and cosmetics. Lack of biotin causes hair loss but these claims on biotin supplement are unproven.
Biotin deficiency is very uncommon. Eating raw egg whites in a long period of time can cause a biotin deficiency. Raw egg whites contain a protein which binds biotin thus making it unavailable to the body. Biotin is released by cooking the egg. Feeding through the veins (intravenous feeding), which is also called parenteral nutrition, for an extensive period may cause biotin shortage in the body.
Biotin and Hair
Biotin deficiency symptoms include hair problems such as hair loss and brittle hair, skin problems such as increased vulnerability to fungal infections and red scaly rashes on the face, seizure, muscle cramps and difficulty in coordination. There is no proof that biotin deficiency can cause death. Other causes of the symptoms above should be considered first since biotin deficiency is very rare.
