Vitamin H (biotin, coenzyme R, vitamin B7) - “beauty vitamin. Vitamin H (Biotin, Vitamin B7) Vitamin H overdose

Let's start with what is biotin? This is vitamin H. It is also called vitamin B 7 .

Discovery history

The history of the discovery of biotin, vitamin H, is very curious. It all started back in 1875, when the wonderful Louis Pasteur, an eminent chemist and founder of a new science - microbiology, set up experiments to study fermentation, during which he set out to reduce the cost of the nutrient medium necessary for growing yeast. mushrooms. To do this, Pasteur mixed ammonium salts, which are a supplier of nitrogen, sugar and residues from burnt yeast. The scientist hoped that during the combustion of yeast in the ash, only their mineral components, which are necessary for yeast cells, remain. But, as practice has shown, yeast did not grow on such a nutrient medium. In this regard, Louis Pasteur added a small amount of live yeast fungi to the mixture and the breeding process began! This led to the conclusion that in yeast cells there is some special substance necessary for their division (reproduction).

However, the famous German chemist Justus Liebig, repeating the experiments of Pasteur, could not get the same effect from adding fresh yeast to the nutrient medium; he achieved the growth of yeast cells only after the addition of meat broth to the medium. It seemed that Pasteur was mistaken. But in 1901, Vilidier proved in a series of experiments that Pasteur was right, not Liebig (and it is common for brilliant scientists to make mistakes!): the latter added an insufficient amount of fresh yeast to the nutrient medium. By adding enough of them, Vilidier got the same results as Pasteur. Thus, it was proved that yeast secrete a certain substrate that promotes their growth and reproduction. This substance began to be called "bios" (translated from Greek - "life").

In 1904, the Russian scientist Yakov Yakovlevich Nikitinsky discovered that the nutrient medium on which cultures of mold fungi are grown is enriched with some products of their vital activity, which, like yeast bios, stimulate the development of new cultures of these fungi and promote cell reproduction. This was followed by the discovery of growth stimulators of various lower plants and substances that promote the development of higher plants, their flowering processes, and the formation of seeds.

It is quite natural that the bios aroused genuine interest. After all, having learned its essence, it would be possible to supply the agricultural industry and microbiology with stimulants for the growth of plants and microorganisms. However, the chemical composition of bios became known only after three to four decades. And it turned out that bios is not a separate substance, but a mixture of B vitamins:

1. biotin,
2. inositol,
3. thiamine,
4. pantothenic acid.

Regardless of these findings, starting in 1916, there was another line of research, which eventually also closed on biotin. In experiments, it was shown that if egg white is given to rats as a protein, then their skin is first affected, and then the nervous system, because of which the animals died. The Englishwoman Boas found that rats on such an egg-white diet would not suffer from damage to the nervous system and skin if certain amounts of yeast or liver were added to their diet. The factor contained in them, which protects animals from egg-protein intoxication, was named vitamin H in 1931. And further research by chemists revealed that vitamin H is biotin. The same biotin, which is one of the components of the bios. Then biotin was found in the kidneys and other organs and tissues of animals, where it is in a very strong relationship with the protein.

The causes of egg protein intoxication and the preventive effect of biotin on it were also explained. Chicken eggs contain the protein avidin (“avis” is Latin for “bird”), which has a high affinity for biotin. By binding biotin, avidin, so to speak, turns it off from action, does not allow it to combine with the apoenzyme protein. Biotin is a coenzyme of a whole group of biotin enzymes. Its absence in tissues or blocking by avidin causes severe changes in metabolic processes and a corresponding disease - abiotinosis (avitaminosis of vitamin H).

Lack of biotin (avitaminosis of vitamin H)

In young children, a lack of vitamin H is manifested by dermatitis: the skin becomes ashy, flaky. Children lose their appetite, are inactive, they suffer from nausea, sensitivity increases along the nerve trunks, the number of red blood cells and the concentration of hemoglobin in them decrease.

The picture of biotin deficiency has been studied in adults who were given 200 grams of dry egg white per day with food for three to four weeks. They developed neurotrophic changes:

• fine peeling of the skin, acquiring a pale ashy hue,
• atrophy of the papillae of the tongue,
• drowsiness,
• loss of appetite,
• muscle weakness,
• muscle soreness,
• vomiting, anemia.

The introduction of only 0.15 milligrams of biotin for 3-4 days eliminated depression, myalgia, and restored appetite.

The mechanism of action of vitamin H

The mechanism of biotin inclusion in biochemical systems is as follows: biotin enzymes catalyze the reactions of carbon dioxide elimination and addition of its carbon to the molecules of various substances. With their participation in the body, such necessary compounds as purine rings of nucleic acids and fatty acids are synthesized.

The biological activity of biotin is striking both as a microbial growth factor and as a component of a number of enzymes in the human and animal body. The growth of nitrogen-fixing bacteria that live on the roots of legumes (they contribute to the accumulation of nitrogen in the soil) is markedly increased by the addition of one part of biotin per hundred billion parts of the nutrient medium in which these bacteria are grown. The daily requirement of a chicken for biotin is approximately 2 micrograms, in other words, one gram of pure vitamin H is enough to meet the needs of half a million chickens per day. The human need for biotin has not yet been finally established, but it seems to be covered by a daily dose not exceeding three hundred millionths of a gram (300 micrograms), that is, one gram of vitamin H is enough to meet the daily requirement of about 3 thousand people ...

Vitamin H is found in many foods, in addition, it is synthesized in the body due to the vital activity of intestinal microbes. Therefore, with a well-balanced diet in a healthy adult, there is no danger of developing H-vitamin deficiency. Brewer's yeast, liver, soybeans, tea, cocoa, peanuts, almonds, black currants are rich in biotin, considerable amounts of it are found in tomatoes, peas, raspberries, wheat, walnuts.

Applications of Biotin

The most common area of ​​therapeutic use of biotin is skin diseases. It is especially effective in children.

Greetings, my dear readers. Agree that it is difficult to overestimate the benefits that vitamins bring to the human body. They are involved in all the processes that take place inside us. Therefore, the lack of one of these vitamins affects the work of other elements. Today I want to introduce you to a special component. This is biotin - it is also vitamin B7 or H. Here is such a many-sided "guest" we have today 🙂

It turns out that this element was opened twice. This happened for the first time in 1901. It was then called “biotin” (this is from “bios”, which literally translates as “life”).

But in 1916, the biologist Beteman noticed one amazing feature. When he fed fresh egg white to his rats, the animals developed serious health problems. Their hair began to climb, muscular dystrophy and other misfortunes were observed. But as soon as the scientist introduced boiled yolk into the diet of animals, the condition of the wards immediately improved.

Then scientists looked closely at the boiled yolk and isolated vitamin H from it. It got its name from the German word “haut”, which means “skin”. However, over time, pundits realized that biotin and vitamin H are one and the same.

Biotin - what is it

Vitamin H is a water-soluble element that is part of the B group of vitamins. Now it is also called vitamin B7. It acts as a coenzyme in the body and is essential for the metabolism of fatty acids and glucose. We eat foods that are sources of fat, and. And this vitamin helps to convert them, and use them to energize your body.

• responsible for blood clotting;
• controls blood glucose levels;
• maintains healthy microflora in the intestines;
• participates in the synthesis of red blood cells;
• improves the body's defense system;
• has an antitumor effect;
• normalizes the functioning of the thyroid gland;
• takes part in the synthesis of substances that conduct nerve impulses;
• very important for hair, nails and skin.

This vitamin is usually added to shampoo for hair growth. By the way, in the article "" I wrote in detail about the effect of this vitamin on our hair. Very positive feedback after receiving this item.

Any excess or unused amount of B7 present in the body is excreted in the urine. Because of this, the body does not accumulate reserves of biotin. So you must consume the vitamin daily to keep your body going (1).

Deficiency symptoms

In countries where people eat well and consume enough calories, biotin deficiency is rare. The recommended daily requirements are relatively low.

When a deficiency occurs, the following symptoms occur:

• dermatitis, eczema and other skin problems;
• unhealthy complexion;
• lack of energy, chronic fatigue, mood changes;
• digestive problems;
• muscle pain, cramps, tingling in the limbs;
• cognitive impairment;
• anemia;
• increase in blood glucose levels;
• low pressure;
• fragility of the nail plates;
• brittle hair (or hair loss), dandruff;
• premature graying of hair.

Many common foods provide the body with biotin. By the way, researchers believe that intestinal bacteria have the ability to independently create this vitamin ( 2 ).

What products contain

Biotin is found in foods such as: meat, eggs, avocados, cauliflower, berries, fish, legumes, and mushrooms. I gave the data in the table at a consumption rate of 50 mcg per day.

However, vitamin B7 is destroyed under adverse conditions. Therefore, you need to know how to properly store biotin in food. For example, this element is retained in greater concentration when industrially frozen. There, the product is subjected to rapid cooling, and not like in our refrigerator. In canned products, however, its content is minimal.

Also, prolonged soaking of products in water has an adverse effect on vitamin H. So keep this time to a minimum. Biotin is also destroyed when food is stored in the refrigerator for a long time. Well, it's like all vitamins.

The lion's share of it is destroyed by frying products. Therefore, I advise you to replace this type of heat treatment with boiling. It is better to cook vegetables in their skins, and the pan should be covered with a lid. But baking does not have a special effect on the amount of this element.

Instructions for use of biotin

In our country, the following norms for the consumption of vitamin H for children, adolescents and adults have been established.

However, in each case, only a doctor can decide on the additional appointment of biotin. Need extra vitamin H 3 ):

• after a "hard" diet;
• during the period of antibiotic therapy;
• with diseases of the gastrointestinal tract;
• women who take contraceptives for a long time;
• working in hazardous production - contact with harmful chemical elements;
• those who live in cold climates;
• those who work hard or are actively involved in sports;
• with alcohol addiction.

Vitamin B7 is available in tablets and ampoules, and you can buy it at a pharmacy. The dosage varies, and therefore the price may also differ. It is better to take the drug as prescribed by the doctor. He will describe how to take vitamin B7 and for how long to drink it.

You can, of course, use biotin on your own, as it is included in many vitamin and mineral supplements, especially for hair growth. I've been taking these for a month now. Moreover, this vitamin is 300 mcg.

This element is water-soluble, so it does not accumulate in the body. The excess is excreted daily from the body with fluid. Therefore, an overdose of vitamin B7 is extremely unlikely.

Signs that the body has an excess of biotin include rapid hair growth (in areas where they are not particularly needed). There may be a deterioration in the condition of the skin, rashes on the skin. There is also shortness of breath, increased sweating, or frequent urination. But for this you need to exceed the dosage hundreds of times for a long time.

Health Benefits of Biotin

This vitamin is very useful for people. I am sure that the facts below will convince you of this.

Interactions of biotin with other drugs

Some medicines and food products enhance or, conversely, weaken the action of biotin. In no case should you take anticonvulsants and B7 at the same time - this will reduce the activity of the latter.

But zinc, on the contrary, enhances the effect of taking biotin. In turn, B7 increases bioavailability.

But in raw egg white there is a special substance - avidin. Turns out it's the anti-vitamin biotin. Avidin prevents the B7 element from being absorbed into the blood. Taking biotin and eating raw protein is best done at different times.

So your “piggy bank” of knowledge has been replenished with information about another vital element. Now you can show off your knowledge in front of your friends. Or just send them a link to the article - they will read it themselves 🙂 Yes, and don't forget. And I tell you: for now.

In 1901, E. Wildiers established the substance necessary for growth and suggested calling it "bios" (from the Greek word "life"). In crystalline form, this substance was isolated for the first time in 1935 by F. Kogl from and proposed to be called "biotin".

Biotin (vitamin B7, vitamin H, coenzyme R) is a water-soluble vitamin. It is of great importance for the processes of skin metabolism (calorificator). It is assumed that biotin, being one of the most powerful catalytic vitamins, has a regulatory effect on the nervous system.

Physico-chemical properties of vitamin B7

Vitamin B7 is a water-soluble element of group B. It is part of the enzymes that regulate protein and fat metabolism, and is highly active. Participates in the synthesis of glucokinase. It is a coenzyme of various enzymes, including transcarboxylases. With the participation of biotin, reactions of activation and transfer of CO 2 proceed.

The richest in biotin are nuts, cereals and, and,. Biotin in a living organism is concentrated in the liver and kidneys.

Daily requirement for vitamin B7

The daily requirement for an average adult in biotin is 30-100 mcg.

Detailed data are shown in the table:

Biotin promotes cell growth, the production of fatty acids, is involved in the metabolism of fats, proteins and carbohydrates, in the utilization of others. This vitamin is essential for healthy skin and hair. Biotin contributes to the healing of sweat glands, nerve tissues and bone marrow. In addition, it helps to relieve muscle pain.

Vitamin H also has insulin-like activity. Research has identified nine enzyme systems in the body that require biotin to function. Just like biotin, it produces beneficial intestinal microflora, but the question of the amount of vitamin that we get from this source remains debatable.

Given the beneficial properties of the vitamin, we can distinguish groups of people who most need to replenish it:

• Pregnant women;
• babies;
• Patients with diabetes;
• Patients with epilepsy;
• People suffering from mycoses;
• Patients with dysbacteriosis caused by taking antibiotics.

The harmful properties of vitamin B7

There were no negative consequences when taking vitamin B7, only with individual intolerance (calorizator). In this case, an allergic reaction may develop, manifested in the form of a rash, urticaria.

The absorption of vitamin B7

Biotin is synthesized by symbiotic bacteria in the intestines and is also well absorbed from food.

Raw contains a substance called avidin- Antivitamin biotin. This substance binds biotin and prevents its absorption into the blood. When heated, denaturation (irreversible structural damage) of avidin occurs in, and therefore cooked do not interfere with the absorption of biotin.

Weakens the ability to absorb biotin, and therefore chronic abuse can lead to biotin deficiency.

Oil fats that have been cooked or exposed to air for a long time slow down the absorption of biotin.

Antibiotics, drugs containing and saccharin also affect the absorption of biotin.

Biotin deficiency is manifested in a decrease in blood pressure, a decrease in muscle and vascular tone, inhibition of development and growth, as well as the development of certain mental illnesses. Lack of vitamin B7 can cause metabolic disorders.

With a lack of biotin observed:

• skin lesions;
• pale smooth tongue;
• drowsiness;
• depression;
• muscle soreness and weakness;
• hypotension;
• high cholesterol and blood sugar;
• anemia;
• loss of appetite and nausea;
• hair deterioration, growth slows down.

Too much vitamin B7 in the body

An overdose of vitamin B7 is very rare, as its excess is excreted from the body naturally (calorificator). In rare cases, when taken in large amounts, biotin can increase the frequency of urination and lead to increased sweating. Its excess favorably affects the growth and strengthening of hair and nails.

Interaction of vitamin B7 (Biotin, vitamin H, coenzyme R) with other substances

Vitamin B7 integrates perfectly with vitamins and, and subject to their moderate doses.

The use of saccharin (), antibiotics and certain drugs leads to disruption of the intestines, and as a result, to poor absorption of biotin.

The absorption of biotin is slowed down by eating fats that have been cooked or exposed to air for a long time.

Preservatives of the E221-E228 group contain sulfur compounds that contribute to the destruction of biotin.

For more information about vitamin B7, see the video clip “Organic Chemistry. Vitamin B7-H"

Water-soluble vitamin H - biotin - enters the human body with food, and can also be synthesized in the intestine. Vitamin H is involved in all metabolic processes (protein, fat and carbohydrate), the synthesis of proteins, stearins and acids, and with its deficiency, anemia and various dermatoses can develop. In some sources, vitamin H is called vitamin B7.

The value of biotin. Vitamin H in foods

Biotin has a stimulating effect on the formation of fatty acids, as well as their processing together with carbohydrates. The minimum daily requirement for vitamin H is approximately 0.15-0.2 mg. For pregnant and lactating women, this dose is 0.25-0.3 mg per day.

• Yeast;
• Milk;
• Liver;
• kidneys;
• Chicken eggs;
• Nuts;
• Fish.

It is also included in various multivitamin complexes, which are prescribed during a period of acute need for vitamins (intensive growth, physical activity), as well as with a decrease in consumption (diseases of the digestive tract, old age, unbalanced diets). Unlike a number of other vitamins, the risk of biotin overdose is minimal.

Vitamin H deficiency

There is a direct relationship between the condition of the hair and their health and sufficient levels of vitamin H in the human body. In particular, it is biotin that regulates the daily amount of hair loss, prevents baldness and prevents the appearance of gray hair.

As avitaminosis H progresses, symptoms such as pallor, dryness and peeling of the skin join. Dermatitis appears on the lips. In severe cases, there is nausea, lack of appetite, drowsiness, weakness, depression, hair loss, conjunctivitis, muscle pain and loss of muscle tone, coordination disorder, anemia, increased blood sugar and "bad" cholesterol.

In practice, nutritional deficiency of vitamin H is rare. As a rule, it can be found in people who have been eating raw egg whites for a long time, as they contain a substance that binds biotin and prevents its absorption. Also, vitamin H deficiency is observed in patients who are on parenteral nutrition for a long time and do not receive biotin preparations. Sometimes it is possible with prolonged antibiotic therapy, when the intestinal microflora is not able to synthesize this substance in full.

A lack of vitamin H can also develop against the background of magnesium deficiency, which should activate biotin, with the constant use of saccharin instead of sugar, as well as products, the preservatives of which are sulfur compounds. Biotin deficiency is also observed in persons who abuse alcohol.

Vitamin H deficiency can be confirmed or refuted by a laboratory study of urine - its daily excretion should be from 11 to 183 mcg. If a biotin deficiency is suspected, a trial treatment is prescribed - 10 mg of the substance per day. The improvement of the patient's condition and the disappearance of symptoms on the background of trial therapy is a confirmation of the diagnosis.

A lack of vitamin H in the body can also be observed in a hereditary disease - biotinidase deficiency. More often, the disease manifests itself in the first few days after the birth of a child, but in some cases it can develop gradually and go unnoticed in the early stages.

With this metabolic disorder, biotin, which came with food, is not released during digestion and assimilation of proteins by cells. Without correction of the condition, this category of patients experience mental disorders, paroxysmal convulsions, learning problems, and in advanced cases, coma develops, followed by death. To normalize the quality of life of such patients, it is necessary to provide them with a daily amount of vitamin H at the level of 5-10 mg.

Vitamin H (biotin) belongs to the class of microvitamins that are needed by the human body in microscopic quantities: the required daily norms for both children and adult patients, including those belonging to high demand groups, are calculated in micrograms. And yet, to ignore this need is to destroy your own health - after all, this vitamin is extremely important for the processes that support life. It serves as an active catalyst that plays a key role in the activation of metabolic mechanisms. Scientific research proves that this substance is included in a small group that can affect the state of the nervous system, provide a regenerating and restorative effect on the body as a whole.

Despite the fact that part of vitamin H is synthesized by the intestinal microflora, in most cases this amount is not enough to fully meet, albeit microscopic, but the daily needs of the body. For normal operation, an additional intake of biotin from the outside, that is, from food, is necessary. This substance is water-soluble, and therefore practically does not accumulate in organs and tissues (partially in the cells of the kidneys and liver). This means that the diet should be fortified daily, so knowing where vitamin H is found, how it is preserved in the maximum amount and how best to use it is extremely important for maintaining health and following the principles of a proper, balanced diet.

Vitamin H: what does the body need

Biotin is part of dozens of metabolic processes in the body. Without its participation, reactions responsible for growth, energy exchange, the formation of muscles, epithelium, connective and nerve fibers do not occur. And although vitamin H cannot act on its own, it is part of a significant complex of digestive enzymes that activate biotin molecules.

Long-term studies have clearly demonstrated that vitamin H is involved in the work of at least nine key enzymatic systems of the human body. It promotes the growth and regeneration of new cells, regulates metabolic processes, helping to break down nutrients and convert them into energy resources, promotes the restoration of tissues and organs, relieves muscle pain and helps a person cope with stress. Given these beneficial properties, we can safely classify biotin as an indispensable substance necessary for a person to maintain life, and more than others, the following groups vulnerable to beriberi need it:

• newborns and children in the period of active growth;
• pregnant and lactating;
• patients suffering from epilepsy, diabetes mellitus, dermatitis and mycoses;
• patients undergoing active antibiotic therapy.

Biotin Functions

1. Participates in carbon metabolism, providing the body with energy resources from food nutrients.
2. Stimulates the processes of lipid splitting, regulating body weight and the amount of body fat, improves the digestibility of protein foods and has a positive effect on the gastrointestinal tract as a whole.
3. It activates the synthesis of hemoglobin, which means that it indirectly affects the provision of cells and tissues with oxygen and the transfer of carbon dioxide.
4. Regulates the formation of glucose from non-carbohydrate compounds, controls blood sugar levels and reduces the risk of developing diabetes.
5. It has a positive effect on the activity of the nervous system. This effect is a consequence of the regulation of blood glucose levels. Since sugars serve as a nutrient substrate for brain cells, an optimal glucose level is the most important condition for correct brain activity: a decrease in this indicator leads to fatigue, lethargy, lethargy and apathy, and a sharp deficiency causes a breakdown. This effect explains why women need more vitamin H compared to the stronger sex: the female body is less capable of accumulating glucose than the male, which means that its synthesis or intake must be regular.
6. A small amount of vitamin H is necessary for the regulation of hormone-synthesizing functions of the thyroid gland.
7. A lack of biotin can lead to symptoms of hypovitaminosis C, even with its normal intake into the body: with a lack of vitamin H, ascorbic acid simply will not be absorbed within adequate limits.
8. The optimal content of vitamin H in the body is the key to strong immunity, because this substance stimulates the proliferation of lymphocytes, activates defense mechanisms and helps to cope with pathogens.
9. Biotin is an important link in the DNA information transfer chain. It regulates the work of the genetic material, and is also responsible for the formation of purine nucleotides that transmit hereditary information.
10. The chic appearance of hair, nails and skin depends on the amount of vitamin H in the body. Regular intake of biotin allows you to prolong youth, strengthen the dermal skeleton and activate the natural synthesis of collagen fibers. That is why the fair sex especially carefully monitors the intake of biotin into the body, not only with food, but also as part of cosmetics: most of the regenerating shampoos, hair balms and creams with an anti-age effect contain a high percentage of biotin. However, there is no need for such measures: by regulating the diet with foods rich in vitamin H, you can completely neutralize possible hypovitaminosis and avoid cosmetic problems.

Daily rate

The need for vitamin H may vary depending on gender, age and individual characteristics. In more detail, the norms for each group are presented in the table.

The table shows the minimum amount that should be contained in the diet daily to meet the body's needs for biotin. However, this does not mean that these indicators should be limited: the upper limit of the daily intake of vitamin H can reach 150 mcg, since this substance is not toxic and practically does not accumulate, and its excess is quickly excreted from the body without causing irreparable harm.

What does biotin deficiency lead to?

The lack of vitamin H in the body is a fairly common occurrence, since the substance is practically unable to accumulate in internal organs and tissues. However, the reason for frequent hypovitaminosis lies not only in the physicochemical characteristics of the substance, but also in external factors that affect the absorption and synthesis of biotin. Conditions that cause vitamin H deficiency in the body may include:

• antibacterial or sulfanilamide therapy, against which not only pathogenic, but also normal microflora of the intestinal tract dies;
• prolonged fasting, a diet depleted in vitamin H, or a strict diet;
• dystrophy or complete atrophy of the gastrointestinal mucosa (in particular, the small intestine);
• severe forms of toxicosis during pregnancy;
• hereditary factors affecting the vitamin status of the body;
• abuse of artificial sweeteners and products containing ethyl alcohol;
• intestinal dysbiosis.
Hypovitaminosis H can be recognized by the following symptoms:
• dermatological problems - peeling of the skin on the face, dermatitis of the limbs and cheeks, pathological dryness and sensitivity of the skin;
• nausea, loss of appetite, lethargy, apathy, fatigue for no apparent reason;
• swelling of the tongue, decreased taste sensitivity, smoothing of the lingual papillae;
• muscle pain, slight tingling and numbness of the extremities;
• weakened immunity, frequent colds and viral diseases that occur with complications;
• hair loss and brittleness;
• decrease in hemoglobin level in general blood tests;
• increased anxiety, nervous exhaustion.

It is not difficult to compensate for the lack of vitamin H: the required microscopic doses are replenished quickly and painlessly, and unpleasant symptoms disappear with them. That is why it is worth carefully studying which foods contain vitamin H - so it will be easier for you to navigate and correctly compose your daily diet.

Too much vitamin H in the body

An overdose of biotin is a very rare occurrence, which practically does not occur in medicine. Since the substance dissolves in water and is quickly excreted from the body without exerting a toxic effect, hypervitaminosis does not develop even at a high dosage. In extremely rare cases, with uncontrolled intake of synthetic analogs of vitamin H, frequent urination and atypical sweating are possible, which disappears immediately after the excess of the substance is removed.

Vitamin H: what foods contain

The concentration of vitamin H, given in the table below, will help to properly compose a diet and provide the body with everything it needs. However, it should be understood that these figures are reference and do not always correspond to reality, so you can safely double or triple the calculated portion.

When calculating the optimal portion, it must be taken into account that vitamin H is quickly destroyed under the influence of adverse conditions. Industrial shock freezing practically does not reduce the concentration of useful substances in the product, and conservation, on the contrary, destroys up to 90% of the total number of molecules. Also, the content of biotin is significantly reduced with prolonged soaking, long storage in the refrigerator, and thorough frying. Therefore, it is better not to prepare meals in reserve and give preference to baking - this way you can save most of the vitamin H.

Knowing the biochemical and physical characteristics of vitamin H, as well as the importance of this substance in physiological processes, you can easily create the right diet, providing your body with everything necessary for normal life and maintaining health!