Vitamin H: How Does It Work
Vitamin H (biotin, vitamin B7) is also called a microvitamin since it’s required the body in small amounts. It relates to water soluble vitamins, has a relatively high resistance to heat and oxygen. Destroyed by prolonged boiling and exposing to light. Most of the biotin is concentrated in the kidneys and liver. Hence, it is transported to all organs that need it.
Daily requirement for children is 50-150 micrograms, depending on gender and age. Adult each day needs 150-300 mcg of this vitamin. Burn victims and people with alcohol dependence require higher doses of biotin.
Vitamin H Role In The Body
Vitamin H takes important place in the metabolic processes of carbohydrates, fats and proteins, as well as enhancement the action of vitamin C.
With the participation of biotin activation and transport of carbon dioxide reactions occur through the circulatory system.
It forms complexes of some enzymes involved in ensuring proper growth and normalizing body functions.
Vitamin D together with the insulin hormone stabilizes blood sugar and is involved in the development of glucokinase. These two factors are very important in the treatment of the disease diabetes.
Functions of biotin include maintaining the health of the skin and protecting it against dermatitis.
Vitamin H reduces pain in the muscles, prevents hair from graying, slows the aging process in the body.
Biotin is presented in the composition of the sulfur molecules. In some cases it is the only source of sulfur for the the body.
Where Its Contained
Biotin is very common in nature, but its concentration in the products is different. It is found in foods of both plant and animal origin. Biotin is actively involved in the bacterial life and is considered one of the most important vitamins for health. Given that biotin is almost completely preserved when cooked, varied diet completely satisfies the body's need for this vitamin. Furthermore, the intestinal microflora in the large quantities produces biotin providing that the daily requirement of the organism therein. Therefore, the consumption of foods containing vitamin H promotes full body supply of it.
Biotin is found in:
- pork and beef liver, kidney,
- soy beans,
- rice bran and rye grains,
- peanuts, dry peas,
- egg yolk,
- cauliflower and cabbage,
- wholemeal wheat and first grade flour.