Vitamin H (B7, biotin) - properties, sources
Biotin is a water-soluble B vitamin. There are other names for this vitamin: vitamin B7, vitamin H, coenzyme R.
In 1901, it was found that yeast grows under the influence of some unknown substance. After a series of studies, scientists have come to the conclusion that this substance consists of a mixture of inositol, pantothenic acid and a third hitherto unknown constituent. The new discovered component was given the name biotin, and all the substance under the influence of which the yeast grows was called "bios".
In 1935, biotin was first isolated in pure form from egg white. From 250 kg of egg powder, biotin was only 1.1 mg.
Biotin (vitamin H) - beneficial properties
Biotin plays an important role in our body, because it is one of the constituent enzymes that contribute to the regulation of fat and protein metabolism, as well as:
- with its help fatty acids are formed;
- participates in the metabolism of carbohydrates and amino acids;
- normalizes the function of the sweat glands;
- supports the functioning of the nervous tissue, bone marrow, is useful for hair and skin, male seminal glands;
- is tested in practice in modern methods of cancer treatment;
- reduces blood sugar, for this reason it is recommended for patients with diabetes mellitus;
- biotin is involved in maintaining immunity
It is believed that one of the factors of aging is mitochondrial oxidative breakdown, which subsequently damages DNA. All these phenomena in the human body occur due to the deficiency of many micronutrients: zinc, pantothenic acid, iron and biotin. Scientists suggest that if you correct the content of these substances in the body, it will help slow down the aging process.
And biotin also has the properties of a hormone, like vitamins D and A. A group of scientists has proved that biotin exercises hormonal control over genes that are involved in the process of skeletal growth and human development in the womb.
Biotin (Vitamin H) - Recommended Daily Allowance
According to Rospotrebnadzor:
- for adults and children (from 14 years old) - 50 mg
- for children (1 year - 14 years old) - from 10 mg to 50 mg
Biotin (Vitamin H) - Food Sources
This vitamin is found in small amounts in almost all foods. But foods that are rich in biotin include legumes, yeast, liver, cauliflower, kidneys, and nuts. The second echelon in terms of vitamin H content includes: eggs (not raw), tomatoes, mushrooms and spinach.
Scientists have found that the human intestinal microflora itself can synthesize biotin, but this is if the microflora is in order. Therefore, it makes sense to also use products that contribute to the normalization of intestinal microflora: sauerkraut, sour milk products.
What effect does cooking have on biotin?
Biotin is quite resistant to high temperatures. But light and water have a detrimental effect on him. However, if you adhere to the rules of proper storage and preparation, then the biotin content in food can be saved up to about 80%.
Lack of biotin in the human body
Vitamin H is extremely important and a lack of it in the body can lead to many health problems, such as:
- various skin diseases (dermatitis, peeling, psoriasis)
- constant feeling of tiredness
- lack of appetite
- nausea, vomiting
- hair loss
- increased cholesterol levels
What can cause biotin deficiency?
- indigestion in diseases of the small intestine and stomach
- long-term use of sulfonamides and antibiotics;
- taking alcohol;
- magnesium deficiency (it converts biotin into its active form)
- The main enemy of biotin is a substance found in large quantities in the protein of raw eggs - avadin. Avadin binds biotin, converting it into a compound that cannot be assimilated by the body, which contributes to the appearance of vitamin H deficiency. But when eggs are cooked, avadin is destroyed and does not interfere with the absorption of biotin.
- The use of saccharin (E954 sugar substitute), antibiotics and some medicines leads to disruption of the intestines, and as a result, to poor absorption of biotin.
- The absorption of biotin is slowed down by eating fats that have been exposed to air or heat treatment for a long time.
- Preservatives of the E221 - E228 group contain sulfur compounds that contribute to the destruction of biotin.
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