Biotin (vitamin H)
Biotin (vitamin H) . Biotin belongs to the vitamins of group B. This antiseboric vitamin is an amino acid that is highly soluble in water. There are a- and B-biotin - a necessary growth factor for microorganisms, which is an antagonist of sulfonamides, as it removes their bactericidal and bacteriostatic properties. Biotin is close to paraminobenzoic acid.
It plays a special role in the metabolic processes of the human skin, protecting it from furunculosis, eczema, psoriasis, regulates fatty (metabolism of fatty acids) and protein metabolism.
Biotin promotes better digestibility of proteins and fats, it is necessary for the exchange of fatty acids and the transfer of carbon dioxide in the body. Vitamin H is found in nuts, peas, soybeans, onion, cauliflower, mushrooms, cereals, wheat flour, especially a lot of it in the egg yolk, beef liver, pork kidneys, heart, etc. The human need for biotin is not exactly established , Believe that it is satisfied with the average food ration, i.e. 0.15-0.30 mg. When this vitamin is deficient, fatigue, appetite disappears, inflammatory redness and peeling of the skin, gray pigmentation of the skin of the neck and extremities, with sensitivity in them (especially in young children). Sometimes there is an increased function of sebaceous glands (seborrhea), hair loss, brittle nails. Children have depression, nausea, tongue inflammation, anemia, cholesterolemia.
In our country, severe forms of vitamin deficiency associated with extremely low levels of vitamins in food have been eliminated. However, often unsealed or hidden forms of hypovitaminosis caused by a deficiency of vitamins C, B1, B2, B6, PP, A, D, E, etc. are often encountered. Above are information on the specific functions of vitamins, signs of their deficiency in food products (Table 6).
| Vitamins | Vitamin functions and signs of vitamin deficiency | Foods high in vitamins |
| Water-soluble | ||
| C (ascorbic acid) | It plays a role in redox reactions, metabolism, formation of connective tissue; Promotes the assimilation of proteins and iron, strengthens the defenses of the body, maintains the strength of the walls of blood vessels, participates in the mechanisms of adaptation of the organism to various adverse effects. The deficiency causes cyanosis of the lips, nose, ears, nails, looseness and bleeding gums, loosening of the teeth, pallor and dryness of the skin, premature aging, development of atherosclerosis | Rosehip, sea buckthorn, black currant, viburnum, dogwood, strawberry, mountain ash, citrus, sweet pepper, horseradish, dill, parsley, green onions, spinach, cabbage, lettuce, tomatoes, etc. |
| B1 (thiamine) | It affects the activity of the nervous system, circulatory and digestive organs. The disadvantage leads to rapid physical and mental fatigue, weight loss, nausea, constipation, cramps in the calf muscles, weakness in the lower limbs, etc. | Rye and wheat bread from whole grain or flour of the 2nd grade, oat and buckwheat groats, legumes, chicken, meat products, bran, yeast ( baking ), nuts ( walnuts, forest, peanuts ) |
| B2 (riboflavin) | Affects the functions of the nervous system, heart, liver, skin and mucous membranes, provides light and color vision. When there is a lack of dryness and cracks appear in the lips, ulcers in the corners of the mouth, cracks in the skin of the hands, photophobia, lacrimation, inflammation of the cornea, | Cereals, beans, nuts, milk, sour milk drinks, cheese, cottage cheese, meat products, yeast ( bakeries, beer ) |
| PP (niacin, nicotinamide) | Affects the activities of the central nervous and cardiovascular systems, digestive organs, hematopoiesis and skin condition. When insufficiency appears dizziness, insomnia, memory impairment and bowel function, skin damage and pellagra | Buckwheat, oat and barley cereals, legumes, nuts, mushrooms, meat products ( heart, liver, kidneys of cattle ) |
| B6 (pyridoxine) | It plays a big role in metabolism, it is a part of enzymes that carry out reamination of amino acids. Actively participates in the exchange of tryptophan, methionine, cysteine, histamine and fat metabolism processes. It is effective in atherosclerosis, diseases of the peripheral nervous system ( radiculitis, neuritis ), radiation sickness, pellagra, stomach diseases, skin ( psoriasis, dermatitis, diathesis, etc. ). With avitaminosis B6, adults have loss of appetite, depression, insomnia, nausea, vomiting, conjunctivitis, stomatitis, dermatitis, u Children - gastrointestinal disorders, increased excitability, epileptiform cramps, growth retardation, anemia | Baking yeast, wheat and rice bran, cod liver, cattle ( beef ), bananas, uncooked cereals, milk, egg yolks, vegetables, wheat germ |
| Fat-soluble | ||
| A ( retinol ) and B-carotene ( provitamin A ) | Participates in the mechanisms of light vision, the processes of skin regeneration and mucous membranes, the formation of immunity. Its deficiency causes damage to the mucous eyes, photophobia, night blindness, dryness, peeling and strengthened Skin pigmentation, dullness and dryness of hair, increases susceptibility to Colds and other infectious diseases | Retinol: liver of fish, butter, cream, milk, eggs; B-carotene: carrots, sweet peppers, tomatoes, pumpkin, green onions, dill, parsley, apricots, other vegetables and fruits of green and yellow color |
| D ( calcium-ferol) | Participates in the regulation of calcium and phosphorus metabolism. The disadvantage of children leads to rickets, in adults it causes bad health. Changes in calcium metabolism are rare. Vitamin is indicated for impaired parathyroid function (tetany), lupus, psoriasis, rickets. Has a cumulative effect. | Butter, milk, eggs (yolk), codfish herring caviar, fish liver and sea animals (seals) |
| E ( tocopherol ) | It has anti-inflammatory properties, participates in energy and protein metabolism, the exchange of nucleic acids, protects against oxidation of vitamin A and polyunsaturated fatty acids of cell membranes. Its lack in children leads to anemia, impaired development, in adults it contributes to premature aging, atherosclerosis, heart disease, a violation of the normal course of pregnancy | Vegetable oils, nuts, leafy greens, cereal products |
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