Vitamin H: Where Its Contained
Biotin is often found in nature. Person receives the required amount of this vitamin with food of animal and vegetable origin. Vitamin is also produced by intestinal microflora, which covers half of the body needs. At night a person needs 30-100 mcg of H vitamin.
Biotin is water-soluble, gets destroyed by light and boiling. However, it is resistant to high temperatures and oxygen.
Antibiotics, alcohol, raw egg protein affects the assimilation of H vitamin. Therefore they should not be taken together with vitamin or it’s necessary to increase the daily dose of biotin.
To increase the activity of H Vitamin it’s advised to consume it along with magnesium.
Products That Contain Biotin:
- green beans, soy.
- dry green peas, yellow dry peas
- cabbage, cauliflower, potatoes, fresh onions, carrots, beets, tomatoes
- salad, spinach
- oranges, cantaloupe, strawberries, apples, peaches
- wheat, corn, wheat flour, bread, rice, rice bran, barley
- female milk, cow milk, condensed, powdered milk, low-fat cheese.
- eggs, lamb, beef, beef heart, liver, pork, pork liver, veal, calf's liver.
- salmon, sardines, herring, tuna, halibut.
- Vitamin H regulates blood sugar levels and is important in the process of carbohydrate metabolism. Biotin controls gluconeogenesis, regulating glucose participation in metabolism.
- Biotin is important in the digestion of proteins in the process of burning fat.
- The structure of vitamin H includes sulfur, which is important for healthy skin, nails and hair. No wonder it is called the "beauty vitamin."
- Biotin is necessary for proper operation of the central nervous system.
- Vitamin D is involved in the synthesis of beneficial intestinal microflora.
Vitamin H Deficiency And Overabundance Symptoms
With biotin deficiency cholesterol and sugar levels in the blood raise. There is weakness, drowsiness, anemia, muscle pain, loss of appetite, nausea and depression. Also, the lack of basic features of biotin are: dandruff, hair loss, excessively dry or oily food.
Hypervitaminosis of vitamin H in the human body doesn’t bring side effects. Even after prolonged vitamin H overdose no pathology occurs.