Vitamin B8 strengthens skin, nails and hair and is good for muscles and brain. Here are the foods that contain it the most
During the change of season the body is particularly vulnerable. To cope with the discomforts and support the psychophysical well-being, never before in this period is it necessary an adequate intake of vitamins to be taken mainly with food. These include the B vitamins, such as vitamin B8, or vitamin H, called biotin. Let's see why with the help of the doctor Valentina Schirò, nutritionist biologist specialized in nutrition sciences.
Benefits for health and beauty
"Biotin is a vitamin from the B group. It is also called" beauty vitamin ". Indeed, it strengthens the hair. It counteracts the loss and improves its structure because it is directly involved in the follicular activity, in particular in the growth and synthesis of fatty acids, fundamental to protect the hair fiber. Moreover, it is essential for the production of keratin, the main component of the hair ", suggests the nutritionist Valentina Schirò. But there is more. «Biotin is an excellent ally of weight. This vitamin is indeed involved in the metabolism of fats, proteins and carbohydrates, the mechanism that if burns efficiently burns the most . Furthermore, it is a friend of the nervous system. "This substance helps the body to extract energy and fight the feeling of tiredness and fatigue." It is also good for pregnant women. "It favors the assimilation of folic acid, indispensable for the growth and the correct development of the fetus".
Where to find it
"Vegetables such as cauliflower and spinach are good sources of biotin; but also oats, eggs, cheeses, mushrooms, legumes, nuts, seeds and many other foods. To encourage absorption at the table, do not miss the zinc (fish, seafood, etc.) and vitamin C (kiwi, citrus fruits, etc.). Attention instead to the consumption of alcohol and coffee, which ingested together with the foods that contain it inhibit the assimilation by the body .
Would you like to know more? Discover the other foods that are rich in biotin in the gallery
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