BIOTIN - THE BEAUTY VITAMIN
Vitamin biotin is a true beauty vitamin. It provides beauty and care from the inside, keeps the skin healthy and hair supple. Although biotin is contained in numerous foods, unfortunately only in very small quantities. It is also very sensitive.
OLD-PROVEN AND OLD-KNOWN: BIOTIN IN YEAST
Many grandmothers had a habit of snacking on baker's yeast while baking. This certainly contributed to the fact that they still had beautiful skin, firm fingernails and hair in their old age, which remained silky smooth and supple. Yeast hides abundant beauty in the form of biotin. Therefore, numerous dietary supplements contain brewer's yeast - also called baker's yeast. The yeast already attributed to Hildegard von Bingen and Paracelsus positive effects in maintaining youthful appearance.
BEAUTY VITAMIN FOR THE HAIR
In the group of B vitamins, biotin is named vitamin B7. His discoverer Franz Steinitz did not call it vitamin H in 1898, because he already recognized its importance for skin and hair. These consist mainly of keratin, for the synthesis of biotin is essential. That is why the beauty vitamin makes the skin supple and the hair shiny.
BIOTIN AND ITS TASKS IN THE HUMAN BODY
Biotin is not only important for keratin formation, but as a coenzyme component of many enzymes. These are involved in carbohydrate and amino acid metabolism, fatty acid synthesis and regulation of blood sugar levels. It also plays a role in the reading of genetic information in the nucleus. Therefore, the German Nutrition Society recommends a daily intake of thirty to sixty micrograms.
BIOTINMANGEL AND THE CONSEQUENCES
An overdose of biotin is not possible because the kidneys excrete any excess of the water-soluble vitamin. Biotin deficiency, however, causes hair loss, thin and brittle hair, pale and grayish skin. But his role is not limited to the care of skin and hair. Too little biotin leads to increased susceptibility to infections, painful muscles and elevated cholesterol and fatty acid values. Mentally, a severe biotin deficiency in the form of depression, listlessness, lack of appetite and hallucinations noticeable.
WHERE DO THE BEAUTY VITAMIN COME?
Biotin can not be produced by humans themselves. Therefore, he depends on the supply of this vitamin, especially on biotin-containing foods. The leader is chicken liver with 2 mg biotin per kilo. This is followed by egg yolk, fish, milk and many vegetables and fruits. However, long storage quickly destroys the biotin content. In addition, biotin is very sensitive to UV radiation and especially the heat during cooking.
BIOTIN IN VEGAN AND VEGETARIAN FOOD
Vegans and vegetarians need to be mindful of biotin intake as it is present in animal foods. The beauty vitamin for skin and hair is found for vegetarians and vegans, especially in soy products, nuts, but also legumes, mushrooms and whole grains. However, in minimal quantities: An apple contains just a microgram of the vitamin. So a fraction of the recommended daily allowance.
FOR WHOM IS RECOMMENDED ADDITIONAL BIOTIN?
Not only vegetarians and vegans resort to biotin deficiency on capsules or tablets with the beauty vitamin. Pregnancy consumes much of the vitamin, and nursing mothers need large amounts of breast milk. In addition, some antibiotics, nicotine and alcohol lead to biotin deficiency. But everyone else can also ensure that skin and hair stay supple and healthy with sufficient care.