The Importance Of Biotin (Vitamin b7) (FD02092020-2)

The Importance of Biotin (Vitamin B7)
- important for carb, fat and protein metabolism.
- important for hair, skin and nails.

Function of Vitamin Biotin:
- lessen dandruff
- prevent hair from turning grey
- treat multiple sclerosis


Sign of Deficiency:
- hair loss
- brittle and thin fingernail
- neurological symptoms

Sign of Over-nutrients:
-  affect thyroid test result.

Daily Recommend Intake:
30 mcg per days for adult

Vegan food sources:

- nuts
- sunflower seeds - 100 gram = 66mcg biotin
- legume - 100 gram fresh green pea = 44 mcg biotin
- cauliflower
- banana
- cereal grain
- avocado
- sweet potato - 1 cup = 8.60mcg biotin
- Yeast
- mushroom
- nuts and nuts butter
- corn
- soy
- spinach
- potatoes
- almond - 0.25 cup = 14.72 mcg
- carrots - 1 cup = 6.10 mcg
- tomatoes - 1 cup = 7.20 mcg
- Oats = 0.25 cup = 7.80 mcg


Other Noteworthy point:
- used to known as vitamin H.
- raw egg white can interfere with biotin absorption.
- biotin is water soluble.


Reference:
 https://www.globalhealingcenter.com/natural-health/top-foods-high-biotin/
https://www.medicalnewstoday.com/articles/320222.php
https://www.medicalnewstoday.com/articles/318724.php
https://en.wikipedia.org/wiki/Biotin
https://www.nutri-facts.org/en_US/nutrients/vitamins/b7/intake-recommendations.html
https://www.drweil.com/videos-features/infographics/b-vitamin-foods/
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=42

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*All credits of the information in this page & post goes to the respective author and publisher provided in the reference link

Author note: This post information are based on what the author know and read so far. Therefore reader are encourage to do their own fact finding and checking from trusted source of information.



1 cup = 8 ounces
2 tablespoon = 30 gram
100 gram = about 7 tablespoon

*reader are advise to check the latest information of the nutrients quantity in the food from time to time. This is due to the buddhist teaching belief that the nutrients in food will decrease overtime as there are too many evil deeds (wrong doing, evil deeds according to buddha teaching) are commited by human in this earth.


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