What is vitamin H?
Vitamin H, better known as biotin, is part of the B-complex group of vitamins. All of the B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used for energy. These B vitamins also help the body metabolize fats and proteins. Like all of the B vitamins, biotin is water-soluble, meaning the body does not store it.
B vitamins are necessary for healthy skin, hair, eyes and liver. They also help the nervous system function properly.
The importance of Biotin for the body.
Your body needs biotin to metabolize carbohydrates, fats, and amino acids, the building blocks of proteins. Biotin is often recommended to strengthen hair and nails, and is found in many hair and skin care products.
Causes of Biotin Deficiency:
Although rare, biotin deficiency can occur due to:
· Taking medications that prevent your body from absorbing the proper amount of vitamins.
· Intestinal problems that can cause bad nutrients
· A very strict diet, as the limited amount of food cannot satisfy the desired amount of vitamins for the body.
· Genetic disorders can also be the cause of biotin deficiency.
Biotin deficiency symptoms:
· Hair loss
· Red rashes around the eyes, nose and mouth area
· Depression
· Lethargy
· Numbness
· Tingling in the extremities
· Fatigue
· Insomnia
· Loss of appetite
· Dry eyes
· Brittle hair
· Fungal infections
Foods rich in Biotin
Vitamin H or biotin is considered essential for healthy growth throughout the body and it is important to supply your body with the right amount of biotin through food and supplements.
Here are some of the food sources with the amount of biotin they contain:
· Liver: Contains approximately 30.8 mcg of biotin. It also includes a large amount of protein along with folic acid that helps strengthen muscles.
· Eggs: One whole egg contains about 10 mcg of biotin which can act as a complete food. Vitamin A, D and zinc are some of the other nutrients present in eggs.
Salmon: Contains 5 mcg of biotin. It is the best and least contaminated source of biotin, and also provides omega-3 fatty acids to the body, which improves overall and optimal growth.
· Sweet Potato: They have 2.4 mcg of biotin. They also contain the popular antioxidant called beta-carotene, known for its incredible benefits for the skin.
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Benefits of Biotin (Vitamin H)
Natural biotin is known to provide some of the best health benefits for the body, skin, hair, nails, etc.
1. Regulates your metabolism levels
If you know what biotin is, then you know that regular consumption of it can help regulate and improve your metabolism. Biotin utilizes the fat, proteins, and carbohydrates available in the metabolism and converts them into the form of energy.
2. Protect the heart
One of the major benefits of vitamin B7 is to protect the heart from potential problems and it has been observed that regular consumption of biotin in an adequate amount can stimulate blood flow within the heart and thus prevent many common problems. Biotin helps to increase high-density lipoprotein and decrease low-density lipoprotein which reduces cardiac risks.
3. Promotes brain function
Did you know that sources of vitamin H are also necessary for the effective functioning of your brain? The brain needs biotin for the formation of myelin, one of the fatty substances necessary to protect the brain from various problems.
4. Increase the power of your immunity
Foods high in biotin are necessary for the generation of white blood cells which are linked to increasing the body's immune power. Deficiency in biotin levels is associated with various risks and problems of the immune system.
5. Reduces blood sugar levels and controls diabetes
Biotin helps in lowering blood sugar levels by increasing the production of insulin in the body and also by improving the glucose levels in the body. Vitamin b7, biotin, is known to be quite effective in controlling type 2 diabetes.
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