Biotin

7281530508_ded054db16_qBiotin also known as Vitamin B7, is a water-soluble vitamin that is included in the vitamin B complex group and comprises essential nutrients for metabolic functions, nervous, digestive and cardiovascular health functions.
It is a nutrient that helps maintain a youthful and attractive skin and it plays an important role in maintaining the health of our hair, nails and skin. Biotin Vitamin B7 is usually added to beauty products for hair and skin, though it is not well absorbed by the skin and should really be taken internally to unleash its full potential.
It can be found in foods like organ meats, avocado, eggs, cauliflower, legumes, mushrooms, berries, and fish.
Biotin Deficiency
Biotin (vitamin B7) deficiency does not occur in areas where people  consume enough calories and a healthy diet in general.
Biotin acts as a co-enzyme in the body and is needed for the metabolism of fatty acids, amino acids and glucose. This means that when we eat foods that are sources of fats, proteins and carbohydrates, biotin, vitamin B7 must be present, these macro-nutrients energy bodies must be converted and used to perform physical activities and good psychological function.
Reasons why people who consume healthy food do not suffer from Vitamin B7 deficiency are:
  • many common foods provide biotin
  • our intestinal digestive bacteria have the ability to create some vitamin B7 biotin on their own.
  • recommended daily requirements are relatively low
avocado-2133723_640
Biotin is not stored in the body, therefore it being built up in the body is not possible, which means levels considered to be toxic are very rare. However, you must consume small amounts of vitamin B7 almost daily to keep your body’s supply high enough. Biotin is water-soluble, that is it travels in the bloodstream and any excess or unused quantities present in the body are eliminated through urine.
Biotin deficiency occurs when there is
  • long-term use of certain anti-seizure medications
  • excessive antibiotic use
  • Digestive tract problems such as celiac disease, leaky gut syndrome or Chrons disease
When Biotin deficiency is apparent, visible signs are notable.
  • dry irritated skin
  • brittle hair or hair loss
  • lack or energy or chronic fatigue
  • digestive and intestinal tract issues
  • muscle aches and pains
  • nerve damage
  • mood changes
  • cramps
  • tingling in the limbs
  • cognitive impairments
Recommended Uses:
It is suggested that the following be the daily dosage of Vitamin B7:
  • 5 micrograms daily for infants
  • 6–8 micrograms daily for infants ages 7 months–3 years
  • 12–20 micrograms daily for children ages 4–13
  • 25 micrograms for adolescents
  • 30 micrograms for male and female adults over 19
  • 30 milligrams for pregnant women and 35 milligrams for women who are breastfeeding
Biotin (Vitamin B7) Supplements
Blueberries Sweet Fruit Fresh Summer Healthy
Vitamin B7 supplements usually include a full spectrum of B vitamins, including vitamin B6, vitamin B12, vitamin B2 riboflavin and vitamin B3 niacin. Vitamin B supplements support metabolism functions, brain activity, nerve functions and the general daily functions of the body.
Taking B vitamin supplements together is generally the most efficient way of getting the most of these.
When consuming Vitamin B vitamin supplements, be aware not all supplements are produced equally. High quality products do not contain any additives, so keep in mind to purchase the superior quality vitamin that contains real food sources.
Food Sources of Biotin (Vitamin B7)
Vitamin B7 biotin comes in eight forms, but only one is vital to our body, and that is D-Biotin which has the full potential of vitamin capabilities.
Here are some of the 9 best food sources of biotin
  • Blueberries — 1 cup
  • Cauliflower — 1 cup
  • Buckwheat Bread — 1 slice
  • Liver  — 3 ounces
  • Eggs— 1 whole
  • Yeast — 1 tablespoon
  • Wild Caught Salmon or Trout — 3 ounces
  • Organic Cheese — 1 oz
  • Avocado — 1 whole
  • Also, berries, mushrooms and other types of fish are also good sources of biotin.
Vitamin B7 is found in the yolk of the egg and not in egg whites. Research shows that  not only do people miss out on B vitamins when they eat egg whites and discard the yolk, but that egg whites is capable to  lessening the effects of B vitamins and possibly even creating a vitamin B7 deficiency.

 

Advertisements

Vitamins – The Elixir of Life

 

We all know that vitamins are important to our metabolic functions but many of us might not be aware of the irreplaceable role they play in our health and wellness. These vitamins, without which our body cannot continue its normal course of function  are termed as essential vitamins.
This article touches on the essential vitamins that are required for a healthy functioning body, the health benefits caused by each of them and the sources from which those vitamins could be got.
Vitamin A:

8453554475_6a130a1c3b_z

Health Benefit: 1.

Promotes healthy eyes & good eye sight

  1. General body growth & development
  2. Helps gain healthy teeth & skin
  3. Aids in mucous membrane development which in turn helps increase immunity

Source: Found in abundance in carrots. Also found in other foods like sweet potato, water melon, musk melon, turnip, winter squash & spinach. The absorption of vitamin A happens readily in an accelerated manner if the carrot is raw or semi-cooked.
Vitamin B: (B1, B2, B3, B6, B9 & B12)

carrot-kale-walnuts-tomatoes
Health Benefit:

  1. Vitamin B1 (Thiamin) aids to maintain proper nerve transmissions throughout the body
  2. Vitamin B2 (Riboflavin) & vitamin B3 (Niacin) help in energy production by breaking down proteins, carbs and fat in the food3.

Vitamin B3 (Niacin) helps maintain the nervous system

  1. Improves immune function
  2. Aids in absorption of iron by the body
    Source: Found in huge amounts in potatoes, chilli peppers, lentils, beans, yeast, molasses and meat. A bowl of whole grain cereal can supply the required B complex vitamins that are required for the day.

Vitamin B1 (Thiamin) is heavily found in sunflower seeds. It is also found in black beans, lentils and yellowfin tuna.

The best source of Vitamin B2 (Riboflavin) is the liver of cattle (sheep, goat or cow). The second best source is cow’s milk. Two large glasses of cow’s milk can take care of the B2 requirement for the day.
Vitamin B3 (Niacin) is found mainly in turkey breast, chicken breast and tuna. One more reason, to munch on that chicken and grab another tuna sandwich.
Vitamin C:

orange-1995044_640

Health Benefit:

  1. Boosts immune system
  2. Strengthens blood vessels
  3. Gives elasticity to skin and avoids formation of wrinkles
  4. Acts as an anti-oxidant in the body
  5. Aids in absorption of iron by the body
  6. Maintain the connective tissues in the cartilage and tendons

Source: Vitamin C is found in abundance in citrus fruits like oranges, lemons etc. It is also found in broccoli. A small bowl of broccoli or an orange should take care of the vitamin C requirement for the day.
Vitamin D:

egg-2191991_640

Health Benefit:

  1. Aids in Calcium absorption by the bones
  2. Plays an important role in proper functioning of muscles

Source: Vitamin D is found in small quantities in milk and sea food, but, it is found in traces and we cannot meet the daily requirement for the body from these foods. However, the good news is that our skin has the ability to produce vitamin D by itself provided we expose it to the sun.
Hence, this vitamin is also known as the ‘Sunshine Vitamin’. Exposure to early morning sun rays is the best way to allow our body to produce vitamin D while still not getting burnt by the sun.
Vitamin E:

almonds-1768792_640

Health Benefit:

  1. Plays a key role in repairing worn out or damaged tissues in the body
  2. Acts as an anti-oxidant
  3. Helps regulate the flow of blood throughout the body
  4. Boosts immune system

Source: A handful of almonds a day should be enough to take care of the vitamin E requirements of the day. Vitamin E is also found in olives, spinach and papaya fruit.
In addition to these, sunflower seeds contain vitamin E in large quantities. It can also be found in ripe tomatoes.
Vitamin K:

broccoli-1974801_640

Health Benefit:

  1. Aids in the clotting of blood after injury

Source: Kale is rich in vitamin K. It is also present in spinach, Brussels sprouts, lettuce and broccoli. For best results it is advisable to consume these either raw or semi-cooked rather than fully cooking them.
People who are not used to a whole food habit, resort to vitamin supplements to meet the daily requirement of these essential vitamins. While it is not harmful to take vitamin supplements, it is essential that we do not overdose on any of the vitamins as consuming over and above the requirement has a lot of ill effects on the body metabolism.
Care needs to be exercised while calculating the amount of supplements that are to be consumed. It is safer to consult a certified nutritionist/physician before consuming supplements.

Vitamin C

//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=qf_sp_asin_til&ad_type=product_link&tracking_id=allaboutyo088-20&marketplace=amazon&region=US&placement=B000CD9XGC&asins=B000CD9XGC&linkId=8050de335b70c9ae1f7a4306348f3aa9&show_border=false&link_opens_in_new_window=true&price_color=333333&title_color=0066c0&bg_color=ffffff

Lypo-Spheric Vitamin C , 0.2 fl oz. – 30 Packets | 1,000 mg Vitamin C

  • Utilizes a revolutionary method of enhanced Vitamin C delivery – Liposomal Encapsulation Technology – designed to help your body absorb more Vitamin C.
  • Perfect Vitamin C support to help maintain a healthy immune system. Can assist with muscle repair for those with active lifestyles.
  • Vitamin C is a powerful antioxidant that can help protect cells from the damage caused by harmful freeradicals.
  • Vitamin C supports collagen production for healthier, firmer skin.
  • Vegan, Non GMO. Formula contains NO: Gluten, Dairy, Sugar, or Hexane. Zone/Paleo Diet Friendly