Functional effects and lack hazards of biotin and staple foods**
Biotin, also known as vitamin H, vitamin B7, coenzyme R, etc., is a water-soluble vitamin and also belongs to the vitamin B group. It is necessary for the synthesis of vitamin C and is indispensable for the normal metabolism of fats and proteins. Biotin may have 8 different isomers, but only d-biotin is biologically active.
1. The main functions and roles of biotin.
1.Biotin is an essential nutrient for maintaining the natural growth and development of the human body, which can promote the natural growth and development of the human body.
2.Biotin can protect the normal development of the fetus and promote the decomposition of fat and carbohydrates in the body.
3.Biotin plays a coenzyme role in decarboxylation, carboxylation, and dehydrogenation reactions, which can transfer carbon dioxide to another compound, so that one compound becomes another.
4.Biotin can maintain the normal function of various immune cells in experimental animals, including helping fat metabolism, assisting in the metabolism of amino acids and carbohydrates, promoting the normal operation and growth of sweat glands, mental tissues, bone marrow, male gonads, ** and hair, reducing eczema and dermatitis symptoms, and preventing gray hair and hair loss.
5.Maintain normal function, reduce inflammation symptoms of eczema, muscle pain.
6.In specific cases, biotin can reduce blood glucose levels in patients with type 1 diabetes, improve glucose tolerance in experimental rats, and reduce insulin resistance.
2. Harm of biotin deficiency.
1.Seborrheic dermatitis: After the human body lacks biotin, it may cause seborrhea, which can cause seborrheic dermatitis and other diseases.
2.Glossitis: If the deficiency is severe, it will also cause insufficient nutrient intake in the body, and may also irritate the tongue.
3.Inflammation: With the continuous development of the disease, it will also cause tissue damage, and may also cause diseases such as inflammation.
4.Long-term deficiency of biotin may lead to hair loss, peeling, dryness, etc., and can also cause a decrease in immune function.
3. The main food of biotin**.
1.Eggs: Rich in B vitamins, protein, iron, and phosphorus.
2.Legumes: Legumes such as peas, soybeans and lentils, as well as peanuts, which are also legumes, are rich in protein, fiber, and other vitamins and minerals. Of these, 100 grams of soybeans contain about 193 mcg biotin;About 30 grams of peanuts contain about 5 micrograms of biotin.
3.Nuts and seeds: Sweet potatoes such as sweet potatoes are rich in vitamins, minerals, fiber, and antioxidants like carotenoids, and are among the best vegetables for biotin**;Mushrooms are a nutrient-rich mushroom with health benefits and are rich in biotin;Bananas also contain a certain amount of biotin.
4.Liver: The content of biotin in animal foods is also relatively rich, such as beef liver, pig liver, etc. For example, the biotin content in chicken liver is even more staggering, containing 138 micrograms per 75 grams of cooked chicken liver, equivalent to 460% of the daily intake.