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Have Have you ever thought about taking any dietary supplements during pregnancy? And if there is a single supplement that, if taken, can have a positive impact on your pregnancy? Well, we're talking about here biotin; the presence of which can offer many health benefits, and whose absence can cause serious health problems. Want to know more? If yes, then please continue reading.
A developing fetus depends entirely on the mother to feed it, which is why expectant mothers are advised to follow a nutritious diet and pay special importance to specific food nutrients needed during the 9 months. Biotin is an important nutrient that needed during pregnancy. Let's take a closer look at what makes biotin, and find out more about some good ways to get more of it through food.
You can take biotin during pregnancy?
Biotin, also known as vitamin H, it belongs to the B complex group of vitamins. B vitamins are necessary for the body to convert food into energy, and are held several important functions that help keep the body's overall health. (1) biotin during pregnancy can supplement the deficiency of vitamin B.
A deficiency of this important vitamin can lead to the development of rashes, hair loss, hallucinations and depression. E ', therefore, important to keep pace with the assumption of this crucial vitamin, in particular during pregnancy. (2)
Because biotin is needed during pregnancy?
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Biotin, like other vitamins, it is necessary for growth and development of the fetus. It was previously believed that the lack of this vitamin is rare, but now, it was found that pregnant women tend to be deficient in it.
In general, biotin deficiency tends to increase the risk of various health conditions and even birth defects during pregnancy, which is why it is among the most important vitamins needed. (3)
biotin deficiency during pregnancy:
According to the Institute of Medicine, pregnant women should take in at least 30 mcg of biotin daily basis. (4) Just as iron and folic acid, biotin also makes for an essential nutrient required during pregnancy. In fact, a lot of women also tend to be deficient in this important vitamin during pregnancy, because the body breaks biotin faster during this period.
The Linus Pauling Institute and the American Journal of Clinical Nutrition that was about 1/3 to ½ of pregnant women are deficient in biotin, and this deficiency most commonly occurs during late pregnancy. (5)
A biotin deficiency is linked to several health problems, including:
- Poor nails and hair health
- Increased risk of seborrheic dermatitis
- diabetes
- peripheral neuropathy
- effort
- reduced appetite
- Depression
- Insomnia (6)
When it comes to pregnancy, biotin deficiency can also lead to birth defects. E 'it was found that a deficiency of this important vitamin can lead to birth defects in animals, in particular conditions such as skeletal deformities, cleft palate, cleft lip, etc. (7)
[Read: Benefits folic acid in pregnancy ]
Best Food sources of biotin:
biotin and pregnancy go together for the good health.The best way to ensure that you are not deficient in biotin during pregnancy is to add more to your diet foods rich in biotin. Some common foods that are rich in this vitamin include:
- grains and nuts: whole grain products, and nuts such as walnuts, pecans, almonds and peanuts appear to be good sources biotin
- eggs and dairy products :. egg yolks tend to have the highest concentration of biotin. Dairy products such as cheese, milk, etc. also contain substantial amounts of this vitamin, and can be easily included in the diet. (8)
- Fruits and vegetables: Many fresh fruits and vegetables appear to be excellent sources of biotin. Cauliflower, avocado, mushrooms, raspberries, carrots, beets, onions, cucumbers, etc contain significant amounts of biotin
- Legumes :. soy, black eyed peas and many other vegetables also prove to be important sources of biotin
- Meat and fish :. offal, salmon and sardines are known to contain the highest levels of this essential nutrient. (9)
[Read: best fruits to eat during pregnancy ]
It 'better to have the opinion of the physician regarding adding more of biotin rich foods to your diet during pregnancy.We it is hoped that this article answered your question of can take biotin during pregnancy
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