Vitamin H (biotin)
Biotin plays an important role in carbohydrate metabolism: it interacts with the hormone insulin and the pancreas, thereby, stabilize blood sugar. In addition, he participates in the production of glucokinase - a substance that triggers the process of glucose metabolism. Glucokinase in the liver, in the same place where it is stored biotin. This is especially important for diabetics, in which the content of glucokinase in the liver dropped.
Biotin also helps to digest protein, is involved in the decomposition of fatty acids and fat burning. In exchange, he or she is an important ally of the other B vitamins: folic acid, pantothenic acid, vitamin B12 (cyanocobalamin).
Biotin contains sulfur and gives her hair, nails and skin. Therefore, it can be called beauty vitamin for skin, hair and nails. Sulfur is involved in the synthesis of proteins - collagen, which determines the structure of the skin has the ability to protect skin from environmental pollution and slows the aging process.
Cells in the brain and the nervous system are fed only glucose. A biotin is involved in the production of glucokinase - a substance that triggers the glucose metabolism. To maintain the nervous system, blood sugar should remain permanently at a certain level - 80-100 milligrams of glucose per 100 milliliters of blood. At 60 milligrams, we become nervous, irritable, tired. At 40 milligrams torments us in the morning the question of how to survive the day. At 30 milligrams, we are unable to cope with everyday tasks.
Due to the fact that women can accumulate in the body only 300 grams of glucose (male - 400 g), reserves are being depleted faster. Therefore, the presence of biotin in the human diet is so necessary for the normal functioning of the nervous system.
The content of biotin in some foods
(In micrograms per 100 grams of product):
Peanuts 40
Spinach 7
Beans green 7
Oranges 2
Soy beans 60
Melon 3
Green peas, dry 35
Strawberries in April
Yellow dry peas 18
Peaches 1.7
Field mushrooms 16
Apples 9
Cabbage 24
Corn 6
Cauliflower 17
Wheat 10
Potatoes 0,5-1
Wheat flour wallpaper 9-25
Fresh Onions 3.5
Wholemeal bread from wheat flour 02.05
Onions, dry 28
Wheat flour grade I 1.2
Carrots 2.5
Wheat flour is a premium
Salad 3
Figure 12
Beet 2
Rice bran 46
Tomatoes 4
Barley 6
Milk female 0.1
Pork 2-75
Milk cow 5
Pork liver 250
Condensed milk 15
Veal 15
Milk powder 40
Calf liver 100
Low-fat cheese 4
Salmon 10/05
9 whole eggs
Canned salmon 10-20
Eggs, egg yolk 30
24 Sardines
Mutton 2-2,7
Herring 4
Beef 5
Halibut 8
Beef liver 200
Tuna 4
Beef heart 8-50
The daily need of human biotin is 30-100 mcg.
Symptoms of hypovitaminosis
Possible effects of biotin deficiency: seborrheic dermatitis, anemia, depression, hair loss, high blood sugar levels, inflammation or pallor of the skin and mucous membranes, insomnia, loss of appetite, muscle aches, nausea, sore tongue, dry skin, high blood cholesterol .
Interaction
Raw egg white contains a substance called avidin - biotin antivitamin. This substance binds biotin and prevents its absorption into the blood. When heating occurs denaturation (irreversible disturbance) avidin in egg white, and therefore the cooked eggs do not interfere with assimilate biotin.
Alcohol reduces the ability to assimilate biotin, and therefore chronic alcohol abuse can lead to deficiency of biotin.
Fats, oils subjected to thermal treatment or exposed to air for a long time, and slow uptake of biotin.
Antibiotics, with a sulfur content and saccharin also affect the absorption of biotin.
If you need long-term antibiotic therapy - this also applies to children and adults - the synthesis of biotin can be greatly reduced due to loss of beneficial intestinal bacteria, making supplementation necessary.
