Vitamin H

The discovery of vitamin H is associated with the study of the composition of a chicken egg. Professor Beteman 1916 fed rats exclusively with egg whites, since they are a source of pure protein. The animals fell ill, their hair was poured, ulcers appeared on the skin, but as soon as they were fed with boiled yolk, all the symptoms disappeared. This happened because the yolk contains vitamin H, later called biotin.

The basic statements about vitamin H

Vitamin H, biotin, or vitamin B7 takes a direct part in the processes of carbohydrate, protein, fat metabolism, providing the body with energy from these substances. Also with the active participation of B7, glucose is synthesized. It is important to note that in the presence of healthy intestinal microflora, where this vitamin is synthesized, the beauty, strength and health of nails, hair and skin is provided independently, by the body. Also biotin is necessary for the well-functioning work of the entire nervous system and digestive tract, while also responding to the state of human immunity.

The need for vitamin N per day

Once a day a person should consume 0.15-0.3 mg of vitamin H, and for pregnant and lactating women this rate increases by 20 mcg. For what reasons does the need for vitamin H increase?

With increasing physical activity, high intensity sports, also with a sharp cooling or moving to a colder climatic belt, the lack of biotin in the body increases.

Also, this vitamin is necessary for the body to recover as soon as possible in conditions of increased neuropsychic stress, with stomach and intestinal problems (especially accompanied by a liquid stool), diabetes, skin injuries and various infections.

During treatment with antibiotics, the lack of B7 in the body also increases, as they kill the beneficial intestinal microflora that synthesizes the substance.

Digestibility of Vitamin H

Avidin is an antivitamin of biotin, which is contained in a raw egg. It is not recommended to combine their use. It is also unreasonable to drink alcohol and anticonvulsants (for example, valproic acid), because they impair the digestibility of B7.

To activate vitamin H, it is necessary to interact with it with magnesium.

Vitamin H reacts with vitamin B12, folic and pantothenic acids in small doses.

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Signs of Vitamin H deficiency

Poor skin condition, dermatological problems: dryness and flaking of the skin, dermatitis of the hands, feet and cheeks may appear. Reducing the tone of the nervous system and such manifestations as lethargy, drowsiness, loss of appetite, anxiety, and with a prolonged lack of biotin, deep depressions and even hallucinations can occur.

Signs of an overdose of vitamin N ...

.. Have not been detected even by the use of biotin in large quantities, both by children and by pregnant women.

Products that include vitamin H

Fortunately, biotin is found in a lot of food. In this case, more of its quantity in animal products: liver (both porcine and beef - 200 μg), kidneys, bovine heart (8-50 μg), egg yolks (30 μg). In addition, B7 contains beef, veal, chicken, ham, cow milk (5 μg), cheese (4 μg) and some fish: herring (4 μg), flounder and canned sardines (24 μg).

Among the plant products containing biotin, mention should be made of tomatoes (4 μg), soybeans (60 μg), brown rice (12 μg) and rice bran (46 μg), whole grains of rye (0.5 μg), wheat flour (1 25 μg), peanuts (40 μg), mushrooms, green peas (35 μg), carrots and cauliflower (17 μg), potatoes (0.5-1 μg) and fresh onions (3.5 μg).

Of fruits, these are apples and oranges, bananas. Biotin is also found in melons (3 μg). In this case, it should be emphasized that in fruit B7 is in a free state, and in products of animal origin it is in association with proteins.

Get biotin from food is possible and affordable, but for the human body in the first place is all the same vitamin N, which is synthesized by a healthy, active and full-fledged intestinal microflora.