Biotin is known as B7 or Vitamin H. it is the part of Vitamin B family. This is a very essential nutrient and is found in many foods. it is present in dietary supplements. many enzymes such as carboxylases function with the help of Biotin. carboxylases which form metabolic processes such as produce fatty acids and glucose. Biotin helps in many body parts like hair, skin, and nails. so in this article, we will discuss whole Natural sources of Biotin, Biotin health benefits, and many more. so stay tuned for the article.
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Health Benefits of Biotin:-
Now will discuss below some benefits of Biotin:-
Keratin in hair is produced by vitamin H and increases hair growth. if you regularly intake biotin it helps in hair growth and hair health. it also helps in strengthening and shines of hair. Biotin helps to protect hair from dandruff, scalp problem, itchiness, and hair loss problem.
Nails and Skin health:-
For the skin, biotin helps in the production of fatty acids which is beneficial for the skin. it helps in nourishing the skin and helps it function properly. help oil glands.
Help in Metabolism levels:-
intake of biotin on the regular basis helps to improve the metabolism levels in the body. it also helps in metabolism in the nervous system. biotin uses all three components fat, protein, and carbohydrates in the process of metabolism and covert all these in the form of energy.
Biotin helps in the protection of the heart from many possible diseases. if regularly consume biotin in the form of a water-soluble vitamin in a particular amount then it helps the blood flow in the heart. that is why it protects the heart from many problems. Vitamin H helps increase the high-density lipoprotein and decrease the low-density lipoprotein which helps in reducing heart diseases.
Help in Brain Function:-
There is a requirement for Vitamin H for brain function properly. Myelin sheath which is a kind of fatty substance forms with the help of Biotin and this substance is important for the protection of the brain from many problems. it helps in the normal function of the brain too.
Help in Immunity:-
There are many immunity problems due to the deficiency of motion. so foods that contain biotin are a must for the production of white blood cells which helps in boosting body immunity power.
Help in Diabetes:-
Vitamin H increases the production of insulin and glucose which helps in reducing the blood sugar levels in the body. Bitoin helps control type 2 diabetes.
Helps in Pregnancy:-
If regular intake of vitamin B7 helps mothers and newborn babies during pregnancy time. so should intake of biotin during pregnancy.
Reduce Inflammation and disburden allergic disorders:-
Biotin has anti-inflammatory properties due to this there are good benefits for issues such as inflammation and allergic disorders. vitamin B7 has anti-allergic and anti-inflammatory properties which reduce the problems of inflammation.
Help in muscles:-
Biotin helps in the repair of the muscles so that they perform well. biotin’s anti-allergic and anti-bacterial properties help prevent the muscle problem which comes with its growth.
Helps in weight loss:-
Biotin also helps to maintain weight. Regular intake of biotin helps in the weight loss process.
so we have discussed all the benefits of biotin now will discuss some sources of this vitamin.
Natural sources of Biotin:-
If you take a particular diet can give you enough amount of biotin. if you will take the below foods which are rich in vitamins then there is no requirement for any supplements.
Yolks in Egg:-
Vitamin B, iron, and protein are present in Eggs. egg yolk is a very good source of biotin. all we know is that egg white contains a good amount of protein but it gives a negative effect of biotin if consumed in raw form. so should take a cooked egg
If you want to take natural sources of biotin for your nails then legumes are very good sources of this biotin. such as soybeans and peanuts. if you consume nearly 30 grams of roasted peanuts then you will get approx 5 micrograms of biotin. if you take 100 grams of whole soybeans then you will get 20 micrograms of biotin.
Other legumes like beans, lentils, and peas contain fiber and proteins.
Potatoes are the best source of vitamin H. if you consume nearly 150 grams of cooked potatoes then you will get nearly 3 micrograms of biotin. potatoes also have essential minerals, vitamins, and fiber which help in hair growth.
Seeds and Nuts:-
Sunflower seeds and almonds are rich sources of biotin. every 25 grams of roasted sunflower seeds provides you 3 micrograms of vitamin H. and the consumption of approx 30 grams of roasted almonds provides you 2 micrograms of biotin. also, these nuts and seeds contain protein, fiber, and unsaturated fat.
The liver from organ meat is the best source of biotin. if you consume nearly 70 grams of cooked beef liver it provides you approx 30 micrograms of biotin. cooked chicken also has a very good quantity of vitamin H. if consumption of nearly 70 grams of cooked chicken it provides you with nearly 140 micrograms of biotin.
So we have discussed all benefits of biotin hope you have cleared all the doubts. so you must take a sufficient amount of this vitamin so that you will not get any deficiency.
Q1:- What happens to the body when takes biotin?
Ans:- Biotin turns protein, fat, and carbohydrates into energy.
Q2:- What are the symptoms of the deficiency of biotin?
Ans:- Thinning of hair, dry skin, depression.
Also, learn more about the Types of Vitamins