Vitamin B7/Biotin: Definition, Benefits, and Food Sources
Vitamin B7 Biotin is essential for various metabolic processes in the body including producing enzymes for several important metabolic pathways.
This substance also produces fat and carbohydrate metabolism, and manages the amino acids needed to produce protein.
Biotin is also known as a type of coenzyme needed to produce fatty acids. These fatty acids are molecules found in fats and oils; gluconeogenesis, which is a substance that produces glucose from amino acids and fatty acids.
Biotin is only produced by bacteria, molds, yeasts, algae, and certain plants. The human body cannot produce biotin on its own and must rely on external food sources to replenish the required amount.
This nutrient is very important to maintain hair, skin, and nails. In addition, it can improve nerve function and aid in nutrient metabolism.
Biotin was discovered in 1931 by German scientist Paul Gyorgy when he extracted the compound from the liver and named Vitamin H. It is also listed as one of the safest and effective drugs on the World Health Organization's List of Essential Medicines.
Benefits of Vitamin B7 Biotin for the Body
Vitamin B7 for Healthy Nails, Skin and Hair
Although Biotin cannot be absorbed by hair or skin, it contributes to healthy nails, skin and hair, and therefore plays an important role in many cosmetic and health products used to improve quality. skin and hair.
Biotin is essential for hair, skin and nails. Biotin can improve skin texture by preventing oxidative damage. Apart from that, it also rejuvenates and moisturizes the skin, reducing various signs of aging such as wrinkles, fine lines, freckles, dark circles etc, making it crystal clear.
When it comes to hair, biotin is essential for strengthening hair from root to tip. It maintains the natural color of the hair and prevents breakage and hair loss.
This locks in moisture in the strands and prevents hair from becoming brittle. Daily intake of foods and supplements containing biotin is also beneficial for nails. It is also very beneficial in improving the quality of the nails and preventing them from becoming brittle.
Biotin To Reduce Blood Sugar Levels
Sccording to NetMeds, several scientific studies conclude that biotin has high significance in controlling the release of insulin from the beta-pancreatic cells, thereby reducing blood sugar levels in the body and keeping diabetes under control.
Therefore, this substance also B7 promotes the health of people with diabetes and type 1 and type 2 diabetic neuropathy.
To Improve Brain Cognitive Function
Vitamin B7 is also important in improving brain cognitive function. It helps in periodic repair of brain cells, is used to treat symptoms associated with psychotic conditions like brain fog, depression, schizophrenia, hallucinations, etc.
It also treats diseases of the basal ganglia that are responsive to biotin and therefore promotes healthy nervous system function.
Vitamin B7 For Patients With Kidney Failure
Biotin is very helpful in case of people suffering from kidney problems. It also effectively reduces muscle cramps and pain during dialysis. Not only that, this substance is also useful for improving eyesight and treating conditions such as seborrheic dermatitis, cradle cap in children and autoimmune diseases such as multiple sclerosis in adults. Also, it is very important in improving the health of the baby in pregnant women and even after birth.
To Maintain Post-Surgery Organs
Vitamin B7, also known as biotin, plays an important role in maintaining various organs in the body post-surgery such as the eyes, kidneys and even during pregnancy, in addition to its main function to promote healthy skin, hair and nails.
The B complex vitamins, which include B1, B2, B3, B5, B6, B12, as well as folic acid and biotin, significantly reduce chronic inflammation in the system and maintain optimal concentrations of the vital amino acid – homocysteine.
It helps prevent health complications in blood vessels, retinal damage and also lowers the risk of age-related macular degeneration (AMD).
Thus, Biotin improves eye health and promotes healthy vision in the following years.
Food Sources Vitamin B7/Biotin
Like other water soluble vitamins, this vitamin biotin is not produced in the body and will be lost over time, therefore one should consume foods rich in vitamin B7 to prevent deficiency syndromes.
Hence to fulfill it, one has to totally depend on external food sources and supplements. The following are food sources that are high in vitamin B7:
- Vegetables include carrots, cauliflower, spinach, broccoli, mushrooms, and sweet potatoes.
- Fruits include bananas, avocados and raspberry berries.
- Nuts and seeds include almonds, peanuts, walnuts and seeds such as sunflower seeds.
- Whole cereals such as rice, wheat, and oats.
- Sources of milk - milk and cheddar cheese.
- Animal sources include fish such as salmon, tuna, sardines, oysters, eggs, and meat.
Vitamin B7 Deficiency
Although quite rare, biotin deficiency occurs mostly due to insufficient consumption of the main dietary source of B7.
Regular consumption of egg whites for several months can lead to biotin deficiency due to the avidin content in eggs. Avidin is a type of protein found in eggs, which binds tightly to biotin in the intestines and prevents it from being absorbed by the body or functioning properly.
Symptoms of Biotin Deficiency
Some signs of biotin deficiency are hair loss, dry and brittle nails, scaly, red rash around the eyes, nose and mouth, dry eyes, dry scaly skin that causes dermatitis, conjunctivitis, sore tongue, nausea, vomiting and hair loss. .
Other symptoms associated with psychological or neurological problems, namely depression, types of insomnia, hallucinations, lethargy, numbness and tingling in the arms and legs.
People suffering from hereditary biotin deficiency have a weakened immune system, an increased susceptibility to bacterial and fungal infections. Pregnant women are at a higher risk of suffering from a biotin deficiency, therefore they must have a balanced diet to avoid deficiency syndrome.
Recommended Daily Intake of Vitamin B7/Biotin
Although a very important nutrient, it was found that high doses of biotin through supplements or dietary sources can have adverse effects on health.
There are no official recommended daily guidelines for B7. However, some studies suggest that adults should consume 30 mcg of biotin per day.
More than that can cause skin allergies which are characterized by rashes, redness, and itching. which when it reaches the chest can also cause anaphylaxis.
Other symptoms of an overdose due to biotin include excessive thirst, urination, insomnia and very low levels of vitamin B6 and vitamin C.
In addition, as it is useful for glucose metabolism, people suffering from diabetes should consult a doctor before taking any biotin supplements due to an overdose. And it can be dangerous.
This highly beneficial nutrient, B7, a water-soluble vitamin is essential for a number of health benefits such as fat metabolism, improving skin and vision, maintaining a healthy nervous system and managing diabetes. When taken by mouth, it needs to be under the previous direction of a doctor.