Biotin is a water soluble B vitamin that is essential for bodily health. It helps the body to process fat and sugars, and it helps form a critical process in fat production in the body. Since biotin is so involved with creating the building blocks for basic body functions at a cellular level, it's very important to have a sufficient supply of this nutritional element.
Biotin is particularly necessary for pregnant women. When an expecting mother has an inadequate supply of biotin in her diet, certain conditions might be manifested in both the adult and the infant, where skin discolorations can indicate a biotin deficiency, which can have some negative effects.
National health experts recommend 30 micrograms of biotin a day for pregnant and lactating women. Because this is a water soluble compound, it can't easily be saved in the body long-term, so it's important to get it into a regular diet.
Here are some of the top choices for a regular intake of biotin.
- Swiss Chard - This green plant is a top producer of biotin. It's also a great part of a healthy salad choice that will provide antioxidants and help balance a diet.
- Carrots - Carrots contain a supply of biotin, as well as beta-carotene, which helps with general eye health.
- Almonds, Walnuts and Other Nuts - A variety of nuts supply the body with biotin, and are a portable way to get proteins and other nutrition into a diet.
- Chicken Eggs - Eggs are a source of biotin, although it's important to note that eating a diet unusually high in egg whites can actually be a catalyst for a biotin deficiency. That's because a specific element in the egg whites binds to the element and prevents it from being distributed properly. It's important to always consider how eggs are added to a diet in order to prevent this kind of vitamin deficiency.
- Goat's Milk and Cow's Milk - In addition to calcium and other healthy items, milks are also a source of biotin for the body.
- Berries and Fruits - Some types of berries, including strawberries and raspberries, can get the body a significant amount of biotin. These fruits also provide antioxidants and health benefits, as part of a natural, whole food approach to eating. Experts recommend buying local and organic when possible.
- Halibut - In addition to being "brain food," this fish also contains large amounts of biotin. Think about adding it as an occasional entre.
- Vegetables - Other vegetables like onions, cucumbers and cauliflower all contain biotin, and are healthy ways to fit this vitamin into meals.
The above are some of the healthiest ways to introduce biotin into a regular diet that will provide general health benefits, and also make sure that a biotin deficiency will not affect a pregnancy. Expecting mothers can learn more from their medical providers in terms of what to expect during the gestational term, and how to use a well-planned diet to guard against various health risks for herself and the baby.
Learning more about how to balance a diet and include essential vitamins and minerals will help each individual stay stronger and healthier over time, without having to rely on more extensive solutions for supplementing a diet that may be inadequate.