Biotin is a component of vitamin B complex. It has many other names, such as vitamin H or vitamin B7 or coenzyme R, which is water-soluble. Biotin helps keep the skin healthy, helps control LDL levels, blood sugar levels, and also helps produce keratin, a type of protein that helps strengthen hair and nails.
Benefits of Biotin
Benefits to the metabolic system: Biotin or Vitamin B7 is beneficial in helping the metabolism work better. It helps the body convert carbohydrates into glucose and use it as energy. It also helps the body use fat better and is a precursor to other important substances in the body.
Health benefits: If the body lacks nutrients, rapid weight loss, hair loss more than usual, a rash around the eyes, nose and mouth, it can be assumed that there is a biotin deficiency ufabet https://ufabet999.app. Although this condition is rare because the body can create biotin on its own and receives it sufficiently from eating. But in the case of pregnant women, breastfeeding mothers or mothers who have hair loss after giving birth should receive a higher amount of biotin. Including those who want to nourish their hair to be strong and shiny should eat foods that contain enough biotin.
Benefits for hair care: Biotin or Vitamin B7 is an important vitamin for hair nourishment that the body receives from food and vitamins in the form of dietary supplements. Biotin is a precursor that helps strengthen keratin, the structure of the hair. When the hair structure is strong, it causes less hair loss or brittle hair. However, other factors that cause hair loss should also be considered, such as using heat on the hair, coloring and using chemicals, taking certain medications, and chronic diseases, etc.
Biotin deficiency symptoms
- Premature graying, hair loss
- Dry and easily inflamed skin
- There is a red rash around the eyes, nose, and mouth.
- Brittle and broken nails
- Fatigue and numbness in the arms and legs
- Muscle aches
What types of foods are biotin found in?
Avocados: which are rich in folate and unsaturated fats, which are good fats, and are also high in biotin. 200 grams of avocados contain at least 1.85 micrograms of biotin, or 6% of the recommended daily amount.
Broccoli: is a veggie that’s high in fiber, calcium, vitamins A, C and biotin. 45 grams of raw broccoli provides 0.4 mcg of biotin, or 1% of the RDA.
Egg yolk: Eggs are rich in vitamins B, protein, iron, and phosphorus, and egg yolks are high in biotin.
50 grams of hard-boiled eggs contain 10 micrograms of biotin, or 33% of the recommended daily intake
(they should be cooked until cooked for better biotin absorption and to prevent infection with Salmonella bacteria that causes fever, char, or vomiting)
Nuts: both round and flat, provide nutrients that are beneficial to the body, including secondary nutrients (the body needs very little but is essential). Nuts that are very high in biotin are peanuts and soybeans.
28 grams of roasted peanuts contain 5 micrograms of biotin, or 17% of the recommended daily intake.
100 grams of soybeans contain 19.3 micrograms of biotin, or 64% of the recommended daily intake.
Whole grains: are rich sources of fiber, good fats, and protein, including biotin. For example,
20 grams of roasted sunflower seeds contain 2.6 micrograms of biotin, or 10% of the recommended daily intake. Or 30 grams of roasted almonds contains 1.5 micrograms of biotin, or 5% of the recommended daily intake. Various
liver: contains 31 micrograms of biotin, or 103% of the recommend daily intake.
Potatoes: Potatoes are rich in vitamins, minerals, fiber, antioxidants, carotenoids, and biotin. 125 grams of cooked potatoes contain 2.4 micrograms of biotin, or 8% of the recommended daily intake. 75 grams of cooked