Contents
Other names for vitamin H – Biotin, bios 2, bios II
Vitamin H is recognized as one of the most active catalytic vitamins. It is sometimes called a microvitamin because for the normal functioning of the body, it is necessary in very small quantities.
Biotin is synthesized by the normal intestinal microflora in the body.
Vitamin H rich foods
Indicated approximate availability in 100 g of product
Daily requirement of vitamin H
The daily requirement for vitamin H is 0,15-0,3 mg.
The need for vitamin H increases with:
- great physical exertion;
- playing sports;
- an increased content of carbohydrates in the diet;
- in cold climates (demand increases to 30-50%);
- neuro-psychological stress;
- pregnancy;
- breastfeeding;
- work with certain chemicals (mercury, arsenic, carbon disulfide, etc.);
- gastrointestinal diseases (especially if they are accompanied by diarrhea);
- burns;
- diabetes mellitus;
- acute and chronic infections;
- antibiotic treatment.
Useful properties and its effect on the body
Useful properties and effect of Vitamin H on the body
Vitamin H is involved in the metabolism of carbohydrates, proteins, fats. With its help, the body receives energy from these substances. He takes part in the synthesis of glucose.
Biotin is essential for the normal functioning of the stomach and intestines, affects the immune system and functions of the nervous system, and contributes to the health of hair and nails.
Interaction with other essential elements
Biotin is essential for metabolism, vitamin B5, and as well as for synthesis (vitamin C).
If (Mg) is deficient, there may be a lack of vitamin H in the body.
Lack and excess of vitamin
Signs of a lack of Vitamin H
- peeling skin (especially around the nose and mouth);
- dermatitis of the hands, feet, cheeks;
- dry skin of the whole body;
- lethargy, drowsiness;
- loss of appetite;
- nausea, at times vomiting;
- swelling of the tongue and the smoothness of its papillae;
- muscle pain, numbness and tingling in the limbs;
- anemia.
Long-term biotin deficiency can lead to:
- weakening of immunity;
- extreme exhaustion;
- extreme exhaustion;
- anxiety, deep depression;
- hallucinations.
Factors affecting the content of Vitamin H in foods
Biotin is resistant to heat, alkalis, acids and atmospheric oxygen.
Why Vitamin H Deficiency Occurs
Lack of vitamin H can occur with gastritis with zero acidity, bowel diseases, suppression of intestinal microflora from antibiotics and sulfonamides, alcohol abuse.
Raw egg whites contain a substance called avidin, which, when combined with biotin in the intestines, makes it inaccessible for assimilation. When eggs are cooked, avidin is destroyed. This means heat treatment, of course.