Common Food Sources of Biotin

Biotin, also known as vitamin B7, could be had through a broad ranging source of food within a common diet. There are a few especially outstanding food choices that contain higher levels of biotin which can be easily added to your family diet to help you to obtain the benefits of biotin. We'll go into those food items in just a minute. Very first, we'd really like to review the basics of adequate biotin consumption to give you an idea of simply how much biotin the body needs.

Adequate Intake (AI)
The Food and Nutrition Board of the Institute of Medicine - an independent, not for profit organization that works outside the federal government to provide unprejudiced and authoritative guidance for the open public - figured that there is not sufficient proof to be able to calculate a Recommended Daily Allowance (RDA), therefore they put in place Adequate Intake amounts. The Institute determined that your Adequate Intake for biotin should be between 35 and sixty micrograms (mcg) daily grown-up men and women.

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Food Sources of Biotin
Biotin can be available in quite a few food items, although generally in lesser quantities than other water-soluble nutritional vitamins. Luckily, the biotin that your body requires is obtainable through a healthy diet which includes ingredients like eggs, nuts, veggies, fresh fruits, fresh fish, various meats, and certain dairy foods. It's also important to keep in mind that fresh foods will offer you higher vitamin level plus more biotin benefits as compared to processed foods.

Common Food Sources of Biotin

Eggs and Dairy
The foods that have the greatest biotin quantities are eggs, particularly egg yolks. Eggs may contain somewhere between 13 and twenty five micrograms of biotin based on how large they are and the way they're cooked. Cooking generally depletes foods of their total nutrients, but yet this doesn't mean that they lose all of their benefits. Eating raw egg whites is actually detrimental to raising biotin levels simply because they hinder the body's ability to soak up the nutrient. The yolk is actually where you are certain to get the best biotin benefits. In addition to eggs, milk, a number of cheeses, yogurt and other dairy products include reasonable levels of biotin.

Fruits and Vegetables
Fruits such as bananas, avocados and raspberries are good, nutrient loaded sources of vitamins like biotin. Vegetables that happen to be high in biotin content range from broccoli and cabbage to leafy greens like Swiss chard. Organic mushrooms, sweet potatoes, carrots along with cauliflower all offer greater levels of biotin.

Meat, Poultry and Fish
Almost all varieties of meat, poultry and fish are great, abundant sources of biotin. Chicken, turkey, beef and also pork include modest to high levels of the vitamin B7. Meat livers can include a full day's worth of vitamin B7 in just one serving. Fish such as tuna, haddock and salmon also possess good levels of the nutrient and are generally amongst the best seafood sources of biotin.

Nuts and Whole grains
Almonds and peanuts are wonderful sources of vitamin B7 and contain a whole day's adequate consumption for every 1 / 2 cup helping. Hazelnuts, commonly known by their somewhat more amusing name "Filbert Nut", present you with a great way to take in thirty micrograms for each 1 / 2 cup serving. Peanut butter can also provide as much as 30 micrograms for every helping. Whole grain breads, definitely not white breads, often have a good percent of your acceptable daily requirement.

For those who presently eat a well-balanced diet, especially one that contains some or all of the foods mentioned here, you're most likely keeping your own biotin levels right where they ought to be. If after reading this article you've realized that you're not consuming as many biotin-rich ingredients as you should be, simply begin to incorporate a few of these foods into your next dinner.

Common Food Sources of Biotin

To find out much more about biotin benefits you could find Chloe at MyBiotinBenefits.com.

Magnesium Stops Hair Loss - Why Aren't You Rushing Out to Buy This Vitamin?

In tests conducted on laboratory rats, magnesium stops hair loss. When they were fed a diet that did not contain magnesium they lost large clumps of hair.

Once they were given foods that contained a good supply of magnesium, the hair returned. Therefore, it stands to reason that magnesium plays an important role in the growth of hair.

\"Biotin For Hair Loss\"

How do you know if magnesium will work to stop the loss of your hair? The only true way of finding out is to use it and see what it does for your hair loss.

Magnesium Stops Hair Loss - Why Aren't You Rushing Out to Buy This Vitamin?

Before you do, it may help you to understand a little about magnesium and hair loss and why your hair is thinning. Loss of hair varies from person to person.

Most of the time, hair loss is experienced by men, but there are women who lose their hair as well. Often the cause is a by-product of a hormone called testosterone.

When women or men age, testosterone multiplies causing a by-product called DHT. This hormone will attach itself to the hair follicle and literally smother it to death.

Vitamins containing magnesium are available by purchasing B vitamins. They also have biotin and folic acid, which are beneficial as well.

The natural treatments that are used to stop loss of hair can contain minerals, herbs and extracts from plants and vitamins. When magnesium is used in combination with all of these other ingredients, DHT is stopped.

Natural ingredients have long been a solution for many problems. Has your mother or grandmother ever told you about using herbs or other natural ingredients to cure certain conditions?

This is based on the same premise. Naturally found ingredients and vitamins that the body needs have long been used to take care of many problems.

Magnesium and hair loss have been studied for several years as have DHT blockers. The varied mixtures of ingredients used to block DHT have contained many things over the years.

However, they do contain some of the same things. Magnesium is one that is normally found in all of these because it is found in an important vitamin used for hair loss.

Vitamins have been found to be one of the best things to use to stop the loss of hair. One of these vitamins is Vitamin A, but this can also work in the opposite way as well.

Too much Vitamin A can actually cause loss of lot of hair. This is why you must know the correct amount of vitamins and minerals to take for the maximum benefits.

When checking into magnesium and hair loss and the vitamins needed to stop this from happening to you, a trustworthy company will need to be used. This is essential to ensure your hair actually makes a come back.

Magnesium Stops Hair Loss - Why Aren't You Rushing Out to Buy This Vitamin?

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Kalpana will help you to understand how this natural remedy can work for your loss of hair.

The Function of Vitamin B in Our Life

The B vitamins are eight water-soluble vitamins that play important roles in cell metabolism. Historically, the B vitamins were once thought to be a single vitamin, referred to as vitamin B (much like how people refer to vitamin C or vitamin D). Later research showed that they are chemically distinct vitamins that often coexist in the same foods. Supplements containing all eight are generally referred to as a vitamin B complex.

List of B vitamins are as follows:

\"Biotin\"

• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin, includes nicotinic acid and nicotinamide)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine)
• Vitamin B7 (biotin), also known as vitamin H
• Vitamin B9 (folic acid), also, vitamin M
• Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements)

Each B vitamin has its own individual properties and its own unique biological role to play. As a group, these nutrients have so much in common that they are often thought of as a single entity.

The Function of Vitamin B in Our Life

Key Functions of Vitamin B

• Vitamin B1 (thiamine) - helps the body convert carbohydrates into energy and helps in the metabolism of proteins and fats.
• Vitamin B2 (riboflavin) - is required to complete several reactions in the energy cycle.
• Vitamin B3 (niacin, includes nicotinic acid and nicotinamide) - helps the metabolism of carbohydrates.
• Vitamin B5 (pantothenic acid) - promotes a large number of metabolic reactions essential for the growth and well-being of animals.
• Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine) - is a coenzyme for several enzyme systems involved in the metabolism of proteins, carbohydrates, and fats.
• Vitamin B7 (biotin), also known as vitamin H - plays a role in metabolic processes that lead to the formation of fats and the utilization of carbon dioxide.
• Vitamin B9 (folic acid), also, vitamin M - is necessary for the synthesis of nucleic acids and the formation of red blood cells.
• Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements) - is a complex crystalline compound that functions in all cells, but especially in those of the gastrointestinal tract, the nervous system, and the bone marrow. It is known to aid in the development of red blood cells in higher animals.

Food Sources of Vitamin B

• Vitamin B1 (thiamine) - Thiamin is found in whole-grain cereals, bread, red meat, egg yolks, green leafy vegetables, legumes, sweet corn, brown rice, berries, and yeast.
• Vitamin B2 (riboflavin) - Riboflavin is found in whole-grain products, milk, meat, eggs, cheese and peas.
• Vitamin B3 (niacin, includes nicotinic acid and nicotinamide) - Niacin is found in protein-rich foods. The most common protein rich foods are: meats, fish, brewer's yeast, milk, eggs, legumes, potatoes and peanuts.
• Vitamin B5 (pantothenic acid) - Pantothenic acid is found in meats, legumes and whole-grain cereals.
• Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine) - Pyridoxine can be found in many foods. Some of the foods that contain it are: liver, meat, brown rice, fish, butter, wheat germ, whole grain cereals, and soybeans.
• Vitamin B7 (biotin), also known as vitamin H - Liver, egg yolk, green vegetables, and whole grains.
• Vitamin B9 (folic acid), also, vitamin M - Folic acid is found in many foods, including yeast, liver, green vegetables, and whole grain cereals.
• Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements) - Vitamin B12 can be found in liver, meat, egg yolk, poultry and milk.

Recommended Daily Usage

• Vitamin B1 (thiamine) - 0-6 months (0.3mg), 6-12 months (0.5mg), 1-18 years (1-1.5mg), 18+ years (1.5mg), Pregnant/Lactating (+0.5mg), Theraputic Range: 50mg to 1000mg+
• Vitamin B2 (riboflavin) - 0-6 months (0.4mg), 6-12 months (0.6mg), 1-18 years (1-1.5mg), 18+ years (1.7mg), Pregnant/Lactating (+0.5mg), Theraputic Range: 50mg to 500mg+
• Vitamin B3 (niacin, includes nicotinic acid and nicotinamide) - 0-6 months (6mg), 6-12 months (8mg), 1-18 years (10-15mg), 18+ years (15-20mg), Pregnant/Lactating (+4 mg), Theraputic Range: 100mg to 2000mg+
• Vitamin B5 (pantothenic acid) - 0-6 months (2.5mg), 6-12 months (3mg), 1-18 years (4-7mg), 18+ years (10mg), Pregnant/Lactating (+3mg), Theraputic Range: 250mg to 20g+
• Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine) - 0-6 months (0.3mg), 6-12 months (0.6mg), 1-18 years (1-2mg), 18+ years (2.5mg), Pregnant/Lactating (+0.6mg), Theraputic Range: 50mg to 1000mg+
• Vitamin B7 (biotin), also known as vitamin H - 0-6 months (35mcg), 6-12 months (50 mcg), 1-18 years (100-200mcg), 18+ years (300mcg), Pregnant/Lactating (+50mcg), Theraputic Range: 50mcg to 15mg+
• Vitamin B9 (folic acid), also, vitamin M - 0-6 months (30mcg), 6-12 months (50mcg), 1-18 years (100-400mcg), 18+ years (400mcg), Pregnant/Lactating (+1mg), Theraputic Range: 400mcg to 20mg+
• Vitamin B12 (various cobalamins; commonly cyanocobalamin in vitamin supplements) - 0-6 months (0.5mcg), 6-12 months (1.5mcg), 1-18 years (2-4mcg), 18+ years (4-6mcg), Pregnant/Lactating (+1mcg), Theraputic Range: 50mcg to 10mg+

Nutritional Safety
 
Each of the B vitamins has different safety and usage factors:

• Vitamin B1 - Easily destroyed by alcohol consumption, caffeine, stress, and smoking. Pregnant women may benefit from slightly higher levels of B1. Large doses (5,000 to 10,000 mg) can cause headaches, irritability, rapid pulse, and weakness.
• Vitamin B2 - Absorption or availability is decreased by the use of oral contraceptives, as well as by regular exercise and alcohol consumption. Vegetarians and the elderly may benefit from slightly higher levels of B2. A deficiency of riboflavin can cause skin disorders, anemia, light-sensitive eyes, and inflammation of the soft tissue lining around the mouth and nose.
• Vitamin B3 - Nicotinic acid (niacin) - People who exercise regularly, take oral contraceptives, or have a lot of stress in their lives may need slightly higher levels. A deficiency of niacin causes the disease, pellagra. More than 100mg of vitamin B3 can cause flushing, tingling, itching, headaches, nausea, diarrhea and ulcers.
• Vitamin B5 (Pantothenic acid) - Elderly people and those who take oral contraceptives, as well as those who smoke, or consume alcohol or caffeine may need slightly higher levels. Symptoms of deficiency may include depression and poor appetite. An individual suffering from biotin deficiency may seem lethargic, weak or easily fatigued. Hair loss may result from biotin insufficiency. Additionally in some cases of severe biotin deficiency, eczema occurs. The eczema can appear anywhere on the body but primarily targets the face. Occasionally deficiency will result in a slight swelling or inflammation of the tongue as well.
• Vitamin B6 - Pregnant or breastfeeding/lactating women, those who use contraceptives or hormone replacement therapy, and those who use antibiotics regularly may need slightly higher levels. B6 supplementation is also suggested for those who consume alcohol, smoke, and consume protein above recommended levels. Deficiency of pyridoxine is rare. However, pyridoxine deficiency often occurs in alcoholics. Deficiency causes skin disorders, disruption of the nervous system, confusion, poor coordination and insomnia. Pyridoxine is also called pyridoxal phosphate and pyridoxamine. More than 500mg can cause irreversible nerve damage. The nerve damage can cause impaired walking, numbness, tingling and poor sense of touch.
• Vitamin B7 (Biotin) - Pregnant women and those who use antibiotics on a long-term basis may need increased levels.
• Vitamin B9 (Folic acid) - Elderly people and pregnant women may need higher levels, as well as people who consume alcohol or have risk factors associated with heart disease. Deficiency of folic acid causes anemia, poor growth, and irritation of the mouth. Deficiency of folic acid is common in alcoholics, the elderly, and people who are malnourished. Folic Acid is also called folacin and pteroylglutamic acid.
• Vitamin B12 - Strict vegetarians and vegans, along with pregnant and/or lactating women, and those who consume alcohol or smoke may need increased levels. Deficiency of vitamin B12 causes mouth irritation, brain damage, and a disease called pernicious anemia.

My next article entitled The Function of Vitamin C in our Life will examine the role of Vitamin C in good nutrition.

See you on the Beaches of the World.

The Function of Vitamin B in Our Life

Kevin McNabb is the Founder & Chairman of Kevin McNabb International, a company dedicated for producing high quality personal development resources for the direct selling industry (includes MLM, network marketing and Party Plan). For more information please visit: http://KevinMcNabb.com/blog

He is also the author and creator of "The Responsible Direct Seller Series."

Kevin is a freelance writer, blogger and guest blogger and has been a professional network marketer since 1985.

For more information on this article please visit:

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Lack of Energy - Causes and Treatments

What would you do with more energy? Perhaps get more work done, do something fun, work out, play with the kids more.

Ever had lots of stuff to do, but you were just didn't have the energy to do anything? Many people wish they could have more energy, like a toddler does. A common complaint doctors hear is a lack of energy and feeling fatigued.

\"Biotin\"

Lack of energy is not an uncommon problem. The problem may be figuring out why there is a lack of energy.

Lack of Energy - Causes and Treatments

There are many possible causes. One of the main causes of a lack of energy is a deficiency in certain vitamins. If you are not eating healthy, well balanced meals with the vitamins and minerals your body needs, reduced energy and feeling tired much of the time is a result.

In an age where fewer people are eating nutritious, healthy meals every day, it's not surprising to know how common a lack of energy is. A deficiency in vitamins can lead to disease and illness, so it's crucial for your health you get enough vitamins in your body everyday.

A condition called anemia often results when you don't get enough of certain crucial vitamins and minerals, especially iron. Anemia means that your blood doesn't have enough hemoglobin, which is in red blood cells. People who have anemia feel very tired and have little energy.

Certain vitamins prevent anemia and fatigue and fight if off. If you have a problem with having enough energy, there are certain vitamins you need to take which are iron, vitamin B2, folic acid, and biotin. Iron produces red blood cells, and red blood cells mean energy. A lack of iron means our body is not producing enough red blood cells. A simple blood test can tell if you have an iron deficiency.

Vitamin B12 is also important for increasing energy because it also produces red blood cells like iron, as well as processes carbohydrates, proteins, and fats.

Folic acid is also in the B vitamin family. It makes new cells in your body and works with vitamin B12 to produce hemoglobin in red blood cells.

Biotin is another B vitamin that helps your body cells produce energy.

If you are not getting enough of these vitamins in your diet, it may very well be the reason you don't have enough energy.

There are lots of foods you can increase in your diet which are high in these important vitamins.

o Iron- green leafy vegetables such as spinach, liver, meats, sea food, beans, whole grains, nuts, fortified cereals.

o Vitamin B12- meat, poultry, fish, eggs, milk, fortified cereals.

o Folic acid- Liver, kidney, meats nuts, lentils, whole grains, raw fruits and vegetables.

Biotin- Nuts, seeds, eggs, whole grains, and fortified cereals.

The best way to make sure you get enough vitamins to fight off fatigue and regain energy is to take a daily multi vitamin, regardless of your eating habits. This way you know for sure you get getting enough vitamins and minerals.

The sooner you start taking a daily multi vitamin the better, because increased energy means you can get a lot more out of life.

Lack of Energy - Causes and Treatments

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