Biotin, or Vitamin B7, is a water-soluble vitamin that’s a part of the vitamin B complex — a group of key nutrients needed for healthy metabolic, nerve, digestive and cardiovascular functions. Biotin acts as a coenzyme in the body that’s needed for the metabolism of fatty acids, amino acids and glucose. This means that when we eat foods that are sources of fats, proteins and carbohydrates, vitamin B7 biotin must be present in order to convert and use these macronutrients for bodily energy, to carry out physical activities and for proper psychological functioning.
Biotin is also a nutrient that helps us keep a young, attractive appearance since it plays a major part in maintaining the health of our hair, nails and skin. In fact, biotin sometimes gets the nickname the “H” vitamin, which stems from the German words Haar andHaut that mean “hair and skin.” Vitamin B7 biotin is commonly added to hair and skin beauty products, although it’s believed to not be absorbed very well through the skin and actually must be ingested to be fully beneficial. Biotin can be found in foods like organ meats, eggs, avocado, cauliflower, berries, fish, legumes and mushrooms.
DEFICIENCY CAN PREVENT THE MANY BIOTIN BENEFITS
A vitamin B7 biotin deficiency is rare in nations where people generally consume enough calories and food in general. This is mainly because of three reasons: the recommended daily requirements are relatively low, many common foods provide biotin and researchers believe our intestinal digestive bacteria have the ability to create some vitamin B7 biotin on their own. Biotin is water-soluble, which means it travels in the bloodstream and any excess or unused quantities present in the body are eliminated through urine. Therefore, the body doesn’t build up reserves of biotin and it’s very difficult to consume too much, for levels considered to be toxic are very rare. However, this also means that you must ideally ingest small amounts of vitamin B7 almost daily to keep your body’s supply high enough.
BENEFITS OF IRON FOR THE SKIN
Pale skin and dark circles are the most common signs of anemia caused due to iron deficiency. The lack of iron causes hemoglobin levels to decrease, resulting in the subsequent reduction of RBCs. The reduced oxygen flow can deprive your skin of its color, making it look sallow. Adequate levels of iron daily can give your skin a natural glow.
BENEFITS OF IRON FOR THE HAIR
Low iron stores increase the rate of hair fall, especially in non-menopausal women. Iron also helps improve hair texture and reduces dullness by increasing the flow of oxygen and nutrients to the hair roots and scalp.
BENEFITS OF IRON FOR THE NAILS
Your fingernails and toenails, consisting of hardened layers of protein called keratin, serve to protect the soft tissue of your fingers and toes. The Mayo Clinic says that when you suffer from anemia caused by iron deficiency, your body can't produce enough hemoglobin--the substance in red blood cells that carries oxygen throughout your system. This lack of oxygen prohibits the healthy growth of your nails.
BENEFITS OF ZINC FOR THE NAILS
Zinc can be found in oysters, pumpkin seeds, sesame seeds, and oats. A lack of zinc in your diet could be the reason your nails are weak or not growing. It’s also a lack of zinc that can cause the white spots many of us notice on our nails. If you have any of these issues, it’s time to eat more of this important mineral.
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