Biotin or vitamin B7 for beauty and health
Biotin is a B-complex known also as vitamin B7, vitamin H or coenzyme R. It is often called the vitamin of beauty as it makes hair and skin beautiful, healthy and younger looking and is also responsible for converting food into energy.
For biotin we can definitely say it is beneficial for our body and the European Food Safety Authority has also confirmed several health claims in relation to biotin. Besides keeping hair, nails and skin healthy, biotin acts as a coenzyme for the metabolism of fatty acids, amino acids and glucose. It is very important for the metabolism of proteins, fats and carbohydrates, which it converts into energy that is needed for physical activity. It contributes to normal physical functioning of body and to the wellbeing of the nervous and digestive systems.
Together with other B group vitamins, it helps in muscle regeneration after physical activities and vigorous physical exercise. The consequence is reduced inflammation and pain. It is generally quite significant for regular foetal and child growth and development and is therefore important to eat foods rich in biotin during pregnancy and breastfeeding.
Vitamin B7 also affects the increase in the level of good cholesterol. It is beneficial for the health of the nervous system, it preserves the memory function, which is lost with ageing, and it slows down the progression of dementia or Alzheimer’s disease.
Biotin rich foods
Biotin should be taken in through food and another one of its advantages is that it is unsusceptible to air, heat or light so the food can be preserved and prepared in many ways without losing biotin. It is water soluble and is hence not stored in our body but the bacteria in our gastrointestinal system can produce it.
The choice of foods rich in biotin is tasty and abundant and some of these are: tomatoes, almonds, sweet potatoes, eggs (particularly the yolk), onions, peanuts, carrots, walnuts, cauliflower, salmon, bananas, cow milk…
Biotin deficiency is rare precisely because of its availability in many foodstuffs that we consume on a daily basis. If, however, its deficiency occurs, some of the symptoms are: dermatitis, hair weakening, digestive discomfort, loss of appetite, fatigue and low energy. On the other hand, too high biotin intake has no negative consequences.
The daily recommended dose of biotin for adult women and men is 30-100 mcg a day (according to the recommendation of the American Food and Nutrition Board). For children, the recommended dosage is the following: 0-6 months the dose is 5 mcg, 6 months -1 year the dose is 6 mcg; 1-3 years; 8 mcg, 4-8 years: 12 mcg, 9-13 years: 20 mcg and 14-18 years: 25 mcg.
For an easier understanding, one cup of tomatoes contains 7,20 mcg of biotin, while for example, one medium size banana has 3 mcg. Therefore, feast on your favourite tomatoes!