Natural sources

Biochemical energy reserves of the body provides a stable chemical reactions without affecting the metabolic processes in the body. Biotin (vitamin B7) - the only indicator of the status of these biochemical energy reserves. Vitamin B7 is included in most multivitamin supplements and plays a key role in metabolism, fat, protein and carbohydrates, as well as several other enzymes involved in metabolism. In addition, vitamin B7 is required for the synthesis of fatty and amino acids, helps regulate blood sugar Blood sugar - one of the main indicators of human health It supports in normal hair and nails.

Deficiency of vitamin B7 can lead to depression, nausea, muscle aches, fatigue, irritability, hair loss, anemia, dryness and flaking of the skin. In the absence of timely treatment of vitamin B7 deficiency may lead to malfunction of the heart, diseases of the lungs and gastrointestinal tract. In addition, a long lack of vitamin B7 in the body inhibits the growth and development of children, reduces immunity to various diseases.

Intestinal bacteria are able to synthesize biotin, but it is important to ensure that the body gets vitamin B7 in sufficient quantities, as it dissolves rapidly. A balanced diet should include the following natural sources of vitamin B7:

• Vegetables and fruits, such as green beans, broccoli, cabbage and cauliflower, sweet potatoes, and green leafy vegetables such as spinach. Among fruits good sources of vitamin B7 are bananas Bananas: the benefits and harms health , Avocados, strawberries, raspberries, watermelon and grapefruit. Try to eat fruits and vegetables fresh, since the thermal treatment the content of biotin decreases sharply.
• Nuts and grains: oatmeal, soy, corn sprouts, beans, bran and brown unpolished rice - excellent sources of vitamin B7. It is also rich in biotin nuts - walnuts, peanuts, pecans, almonds and hazel. Brewer's yeast also contain high amounts of biotin.
• Meat and fish: liver and kidneys are considered to be the best sources of vitamin B7. Beef, chicken and fish, including tuna, sardines, salmon, sea bass - also excellent sources of biotin.
• Eggs and dairy foods: egg yolk is also very rich in vitamin B7. Therefore, nutritionists recommend a diet to include more eggs, to improve the condition of hair and skin, prevent dryness and brittleness. But it is better not to eat raw egg whites as a protein prevents normal absorption of vitamin B7. Also a lot of biotin include dairy products: milk, cheese, cottage cheese and yogurt.

Symptoms of deficiency

Vitamin B7 (biotin or vitamin H), controls the exchange of carbohydrates and fats in the body, optimizes the use of fatty acids in the body and makes less oily scalp, and thus may improve the overall structure and appearance of hair. If you want to look good, should not neglect vitamin B7. In addition, vitamin B7 is required for normal sweat gland, bone marrow, gonads (gonads), blood cells, nerve health, skin and hair.

Natural sources of vitamin B7: beans and legumes, brewer's yeast Brewer's yeast and their healing properties: an indispensable source of vitamins , Bread, cauliflower, chocolate, egg yolk, fish, liver and kidneys, meats, dairy products, molasses, nuts, oatmeal, oysters, peanuts and peanut butter, chicken, germinated and whole grains. Find out whether you do not suffer a lack of vitamin B7.

Signs of deficiency of vitamin B7 in the body:

• Fatigue, irritability, and depression;
• Hair loss, dandruff Dandruff: where it comes from, and what to do ;
• Depression, lethargy, drowsiness;
• Loss of appetite and nausea;
• Anemia;
• Muscle aches.

In the absence of timely treatment of vitamin B7 deficiency may lead to malfunction of the heart, diseases of the lungs and gastrointestinal tract. In addition, a long lack of vitamin B7 in the body inhibits the growth and development of children, reduces immunity to various diseases. Babies Biotin is essential not only for growth but also for healing wounds. In severe burns it is concentrated around the wounds, as if trying to protect healthy tissue decay and help treatment. Antibiotics for a long time, prevents generation of biotin in the intestine and increases the risk of developing a deficiency of vitamin B7 and the appearance of such symptoms thereof as dermatitis, depression, hair loss, anemia, and nausea.

Symptoms of beriberi

Beriberi (deficiency in one or more vitamins) directly influences on metabolic and physiological processes in the body. Deficiency of vitamin B2 directly affects the processes in the body cells. Deficiency of vitamin B2 deficiency is also sometimes called riboflavin Riboflavin - if you flushed the skin at the corners of the mouth   (also known as vitamin B2).

Deficiency of vitamin B2 slows the metabolism of carbohydrates, fats, proteins and ketone bodies in the body. Therefore, we can confidently assert that a deficiency of vitamin B2 has a direct impact on human activity, the level of energy. In addition, a lack of vitamin B2 can cause a shortage in the body of vitamins and other nutrients.

Recognize the signs of deficiency of vitamin B2 is very easy. Because riboflavin is regularly removed from the body in urine, signs of his lack of become apparent very soon. Here are some of them:

• Cracked capillaries of the eye
• Wounds on the tongue, the oral cavity and on the lips
• Infections of the oral cavity and throat
• Increased sensitivity to light
• Cracks in the lips

According to experts, two-thirds of the population of western countries to a greater or lesser extent suffer from a lack of vitamin B2. The cause of riboflavin deficiency - poor diet. At low content or absence of vitamin B2 in food is affected corneas, decreased appetite, there is inflammation of the mouth and tongue. In addition, symptoms of deficiency of vitamin B2 are: headache Headache: Causes and Complications , Insomnia, dermatitis on the face Dermatitis on the face: the result of contact with an irritant , Small cracks in the corners of the mouth, hair loss Hair loss - the distress signal , Trembling of the limbs.

In accordance with good reception, the daily requirement for vitamin B2 is 0, 6 mg per 1000 kcal for all age groups. For men, the daily requirement for vitamin B2 is 1, 7 mg for women - 1, 3 mg. Those who consume a lot of meat and other protein products, as well as pregnant women need more of it - about 3 mg (maximum tolerated dose). While vitamin B2 is perfectly safe, it is better to take it with food, not with expensive pharmaceuticals.