Essential component of enzymes. Involve din synthesis and breakdown of fatty acids and amino acids through aiding the addition and removal of CO2 to or from active compounds and the removal of NH2 from amino acids. Vitamin H is part of the B complex group of vitamins. All B vitamins help the body to convert carbohydrates into glucose, which is used to produce energy. This vitamin helps the body metabolize fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.
Stable under most conditions.
Dietary reference intakes of Biotin
Infants 5-6 mcg/day
Children 8-20 mcg/day
Adolescents 25 mcg/day
Adults 30 mcg/day
Pregnant 30 mcg/day
Lactating 35 mcg/day
Food, rich in biotin:
Peanuts, 1 cup (73 mcg)
Liver beef, 3 oz (35 mcg)
Egg, 1 large (25 mcg)
Yogurt, 1 cup (7.4 mcg)
Sweet potatoes, canned, 1 cup (5.5 mcg)
Swiss chard, cooked, 1 cup (5.3 mcg)
Milk, 1 cup (5 mcg)
Salmon, 3 oz (4 mcg)
Haddock, 3 oz (5 mcg)
Bananas, 1 medium (3 mcg)
Tuna, 3 oz (2.6 mcg)
Symptoms of Biotin deficiency
Seborrheic dermatitis
Alopecia
Paralysis
Inflammatory bowel diseases
Glossitis
Anorexia
The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods.
No comments:
Post a Comment