Vitamin B7 or biotin, also popularly referred to as vitamin H, is classified as one of the so-called B vitamins and is found in animal foods such as meat as well as in plant foods.
Mode of action of vitamin B7 (biotin).
Eggs and milk are considered to be very good sources of the vitamin, but bananas also contain plenty of biotin.
This vital vitamin B7 (biotin) must be supplied to the body through food, so it can not be formed by itself.
Pregnant and breastfeeding women in particular have an increased need for the vitamin B7 biotin. People who smoke a lot or consume excessive amounts of alcohol should also make sure they have a sufficient supply of biotin.
In addition, older people and those who are particularly active in sports also have a higher requirement for biotin. Those who are constantly exposed to stress must also pay attention to an adequate supply of biotin and may need a higher dose.
Importance
Vitamin B7 (biotin) is involved in several important body functions. The name vitamin H comes from the fact that biotin is particularly good for skin and hair. It is not for nothing that advertising praises numerous beauty capsules in which biotin is allegedly contained. Biotin is also often referred to as the “beauty vitamin”.
In fact, biotin is important for the healthy growth of both hair and nails. Biotin is also responsible for healthy and clear skin. Anyone suffering from acne or pimples, for example, should take preparations with the addition of biotin – often these are also prescribed by the dermatologist.
Biotin is indispensable for the metabolism of fats, carbohydrates and proteins. In this process, it acts as a so-called coenzyme. In addition, biotin is also responsible for the growth and longevity of blood cells, nerve tissue and sebaceous glands.
A deficiency of biotin is rather rare nowadays. However, there is a hereditary disease which can lead to a deficiency of biotin due to a genetic defect. This deficiency can be expressed in various ways.
Inflammations of the skin can then occur as well as dull and brittle hair, hair loss and brittle nails. Even anemia, depression and cardiac dysfunction are not uncommon with a biotin deficiency. A general hypoglycemia as well as an increase in cholesterol levels can also indicate a deficiency of vitamin B7.
Particular caution should be exercised by all patients who take antibiotics over a longer period of time. These namely can curb the formation of biotin in the body.
Occurrence in food
A healthy adult needs only about between 30 and 60 micrograms of vitamin B7 (biotin) per day. Elementary school children, in turn, need only 30 micrograms, and for infants, a daily intake of 15 micrograms of biotin is quite sufficient.
Anyone who eats a balanced and healthy diet will hardly complain about a lack of biotin. This is not difficult to achieve, because biotin is contained in many foods. In addition to liver and kidney, soybeans, eggs and milk are considered very good sources of the vitamin. But also in some fruits and vegetables, such as bananas or tomatoes, there is plenty of biotin.
Since biotin is a water-soluble vitamin, vegetables should not be cooked for too long if possible. Wheat germ, lentils, mushrooms and spinach are other good sources of biotin.
While biotin is present in free form in plant foods, this must first be converted in animal foods in order to be processed by the body.