Biotin

What's In It For You?

Biotin ~ Vitamins

What does it do?

Well, it's a water-soluble B-vitamin that helps you transform fat, protein and carbohydrates in your food into energy needed by the body.

What are the best food sources?

It's found in a wide variety of natural foods.

Egg yolk, liver, wheat bran and swiss chard are rich sources.

Generally, the more processed a food, the lower its biotin content.

Bottom line: To meet your recommended intake, choose whole foods more often.

What happens if you don’t get enough?

In people consuming a healthy diet, this type of deficiency is rare.

However, deficiencies have been reported in patients on tube feedings or in individuals who consume raw egg whites over a long period of time (e.g., athletes consuming large volumes of raw-egg protein shakes).

Symptoms include loss of appetite, nausea, depression, weakness, fatigue, scaly dermatitis and loss of hair.

What happens if you get too much?

Thus far, no ill effects have been reported by humans eating large amounts of this soluble B-vitamin.

However, studies have not specifically looked at the harmful effects of excess intake, so stick with the recommended intake level.

It'll give you all that you need.

And, here's a recipe to up your intake;

Mediterranean Swiss Chard


Swiss chard is one of the most nutrient-rich foods and so easy to prepare.

It's also an excellent way to increase your intake of biotin.

It's a great complement to almost any meal.

Prep and Cook Time: 15 minutes

Ingredients:

2 large bunches chopped Swiss chard

1 medium clove garlic, pressed

1/2 Tbs. balsamic vinegar or fresh lemon juice

extra virgin olive oil to taste

sea salt and fresh ground black pepper to taste

Preparation;

Press garlic and let sit for 5 minutes to bring out its health-promoting properties.

Bring lightly salted water to a rapid boil in a large pot.

Cut off tough bottom part of stems.

Add the chopped leaves to the boiling water and simmer for only 3 minutes, until tender.

Strain through colander and press out excess water.

Toss with rest of ingredients.

Make sure you don't toss chard with dressing until you are ready to serve.

Otherwise the flavor will become diluted.

Serves 2

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