Much has been written about the essential nutrient biotin also known as the vitamin H, vitamin B7, Appearex, biotina and coenzyme R, but to put in simple words the biotin is that enzyme that is necessary to convert the food that we consume into energy. Apart from that, this enzyme is great for your hair as well as skin, so let us dig deeper and get to know in detail how we can use biotin for our benefit.
Biotin is a water-soluble enzyme, so you cannot have it in excess amounts, as the extra quantities are simply discarded through urine. Therefore you have to include biotin rich foods regularly in your diet for healthy hair, skin and also for your overall well-being. The daily recommended quantity varies from person to person depending on their age, but anything between 30 to 100 mcg per day is prescribed for adults.
Benefits of Biotin
1) The right amount of biotin can do wonders for your skin and hair, and a deficiency can cause hair fall, brittle nails, blemishes and a range of different problems.
2) Biotin helps to break down your food and convert it into energy as we have already mentioned before, which means a deficiency can cause fatigue and weakness.
3) It can also help regulate your cholesterol, by reducing the levels of bad cholesterol.
4) It also is great during pregnancy and lactation, as many women develop a biotin deficiency during this period.
5) Biotin is necessary to evade Multiple sclerosis an autoimmune disease, which affects the covering of spinal cord, nerve fibres in the brain and eyes.
Sources of Biotin include:
Organ meats, such as liver and kidney
Legumes, such as soybeans and peanuts
Nuts and nut butter
Leafy greens and salads
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