Biotin deficiency can cause hair loss. Find out what foods you find – Photos – R7 Saúde
Biotin is an essential nutrient to maintain certain bodily functions. Also known as vitamin B7, it helps the body’s enzymes break down fats, carbohydrates, and proteins in the food we eat. It also has a role in regulating the signals sent by cells and the activity of genes. Biotin deficiency is often noted by hair loss, brittle nails, and skin rashes. The following are the foods richest in vitamin B7
Cooked beef liver is the main dietary source of biotin. According to the United States Office of Dietary Supplements (ODS), 85 grams of beef liver provides 30.8 micrograms (mcg) of vitamin B7, which is 103% of the required daily intake.
Second comes the egg. A cooked unit contains 10 mcg of vitamin B7, or 33% of the recommended daily value.
An 85-gram serving of salmon contains 5 micrograms of biotin, which is 17% of the daily value, according to the ODS.
The same serving of pork chops provides 3.8 micrograms of the nutrient, or 13% of the recommended daily intake.
For non-meat eaters, it is possible to get vitamin B7 from other sources, although they contain smaller amounts. Half a cup of cooked sweet potato contains 2.4 micrograms, which is 8% of the daily value
A 1/4 cup serving of almonds provides 1.5 mcg of vitamin B7, or 5% of the suggested ODS.
Cooked spinach (1/2 cup) contains 0.5 mcg of biotin (2% daily value)
In some cases, the deficiency cannot be replenished with food alone, requiring the person to turn to biotin supplements. It should always be taken under medical supervision, when deficiency is established, and in doses prescribed by a specialist.
Individuals who take biotin supplements for long periods may have changes in blood tests that measure hormones, such as TSH and free T4, from the thyroid gland. In some cases, the results may be falsely low
