The biotin, also known as vitamin B7 or vitamin H, plays several important roles in the body and is associated with various health benefits. It has a fundamental role within the metabolic reactions of the organism.
This vitamin is key in the processing of fats, carbohydrates and proteinsI agree with you United States National Institutes of Health. Experts point out that biotin deficiency is rare, but it can occur in cases of malnutrition, nutrient malabsorption or certain genetic disorders. Most people get enough through a balanced diet.
It is popularly associated with health of skin, hair and nails. It can be found in various skin care products and supplements aimed at improving the appearance of these tissues. However, the scientific evidence of this benefit is limited.
Contributes to the maintenance of healthy tissues and muscle development. Also, it is important for proper functioning of the nervous systemsince it participates in the synthesis of neurotransmitters.
By including certain foods to your dietit is possible to obtain the recommended amounts of this nutrient without needing to resort to additional supplements.
What foods contain biotin?
- Liver: It is especially rich in biotin, but consumption should be moderate due to its vitamin A content.
- Yolk: Biotin is mainly found in egg yolk.
- Yeast: Yeast, especially brewer’s yeast, is an excellent source of biotin.
- Nuts and seeds: Almonds, walnuts, peanuts and sunflower seeds are good sources of biotin.
- Fish: Fish such as salmon, trout and tuna contain biotin.
- Avocado: Also known as avocado, it is rich in biotin, healthy fats and other nutrients.
The green leafy vegetableslike spinach, stand out for being a good source of biotin. Also like this, the cauliflower and the carrots. Among the fruits, bananas They are the most beneficial in this sense.
What is the recommended consumption of biotin?
There is no recommended daily amount official biotin consumption due to insufficient evidence on the need for this vitamin in healthy people, according to health and food experts from the Harvard University.
However, the prestigious institution points out that an adequate intake of 30 micrograms daily in adults. Nor has a maximum tolerable intake level been determined for this vitamin, since no adverse effects associated with its consumption in large quantities have been reported.
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