Biotin, also known as vitamin B7 or vitamin H, is an essential water-soluble vitamin that plays a crucial role in various bodily functions. It is particularly important for:
* Metabolism: Biotin is involved in the metabolism of carbohydrates, fats, and proteins. It helps convert food into energy that the body can use.
* Cell Growth and Development: Biotin is necessary for cell growth and development, including the growth of hair, skin, and nails.
* Gene Regulation: Biotin plays a role in gene regulation and DNA replication.
Sources of Biotin:
Biotin is found in a variety of foods, including:
* Organ Meats: Liver, kidney, and other organ meats are rich sources of biotin.
* Eggs: Egg yolks are a good source of biotin.
* Nuts and Seeds: Almonds, peanuts, walnuts, sunflower seeds, and other nuts and seeds contain biotin.
* Legumes: Beans, peas, and lentils are good sources of biotin.
* Dairy Products: Milk, cheese, and yogurt contain biotin.
* Vegetables: Some vegetables, such as sweet potatoes, avocados, and cauliflower, contain biotin.
* Whole Grains: Whole grains, such as oats and brown rice, contain biotin.
* Fruits: Some fruits, such as bananas and berries, contain biotin.
Importance of Biotin:
Biotin deficiency is rare, but it can cause a variety of symptoms, including:
* Hair Loss: Biotin deficiency can lead to hair thinning or hair loss.
* Skin Problems: Biotin deficiency can cause skin rashes, dryness, and cracking.
* Nail Problems: Biotin deficiency can cause brittle nails that are prone to breaking.
* Neurological Symptoms: In rare cases, biotin deficiency can cause neurological symptoms such as depression, fatigue, and seizures.
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