One of the most important traits of all motivators at work is consideration.
Employees report that the best managers they ever had were people who cared about them as people and as friends. These managers took the time to ask them questions about their lives, and to listen patiently while they talked about the dilemmas and problems and situations in their families. The more that the employees felt that the boss liked them and respected them, the more empowered and motivated they felt.
Caring is the Key
The flip side of this motivator is the de-motivating feeling that the boss doesn't care. This is almost invariably expressed in a lack of recognition, a lack of approval, a lack of appreciation and a general failure to pay attention to the employee over time.
Spend Time Listening
Remember, the amount of time that you spend talking to and listening to an employee is a signal to that employee that he or she is important to you and to the company. This is why the very best bosses spend a lot of time walking around and chatting with their employees. They sit with them for lunch and coffee.
They invite their comments and encourage open discussion and disagreements about work. They create an environment where people feel that the work belongs to them as well as to the company. In that environment, employees feel good about themselves and more fully committed to doing the job and doing it well.
"Hire and Keep Great People to Grow Your Business"People are the most important part of your business. The more you invest into finding the perfect new hire, the better your business will do in the long run.
U can ALWAYS hire the best people for your business.
Become A Positive Person To empower and motivate your customers, your suppliers, your bankers and so on, you simply need to be a genuine, positive and cheerful person.
You develop a positive mental attitude.
You be the kind of person from whom, "never is heard a discouraging word."
You are easygoing, genial, friendly, patient, tolerant and open minded. You make people feel comfortable being around you.Emotions Determine Everything
Remember, everyone is primarily emotional. Everything that people do, or refrain from doing, is triggered by their deeper emotions. Your job is to connect with their higher and more positive emotions so they feel so good about you they want to help you and please you in some way.
Two things to do immediately:
1)First, get out of your office and go among your friends and coworkers.
Ask them about their personal lives and concerns, and then listen carefully to the answer.
2)Second, resolve to be a genuinely positive person under all circumstances. Be the kind of person people feel happy being around and working for
Saturday, July 4, 2009
sandbox
by speaker and author Tom Asacker. using simple truths and a beautiful story, does a remarkable job demonstrating how the importance of human connections is what life and business are all about. Providing common sense wisdom through the eyes of a child, he shows how we can revitalize our work, our relationships, and our lives. kids' wonderful curiosity and honesty, Sandbox Wisdom revisits our childhood to see what we should strive to rekindle as adults. Fun, Laughter, and Enthusiasm...We should strive to keep that childlike spirit in our work and our play. When we grow up we take ourselves way too seriously, and sometimes we become a heart attack waiting to happen. No Limit Thinking...As children we believe that we might become president, a great artist or a great explorer. But as adults we begin to put fences around those dreams. No Inhibitions...Children speak from the heart, and as adults we should strive to do more of that. Read People and Situations...Children can see past the trappings of material success and see into the core of people. As we grow older we begin to label people, and as the saying goes, "labeling is disabling." Creativity and Imagination...A great philosopher once observed, "Genius is childhood recaptured at will." The imagination and creativity we had at five too often begins to fade at fifteen. If you wish to rekindle your attitude, or you wish to re-ignite your team's passion for greater service, here's some good advice...practice Sandbox Wisdom. Live with Passion,
Swiss chard
http://www.google.com.my/imgres?imgurl=http://www.all-creatures.org/recipes/images/i-chard.jpg&imgrefurl=http://www.all-creatures.org/recipes/i-chard.html&h=462&w=727&sz=28&tbnid=Yc_0vz_vaELD3M:&tbnh=90&tbnw=141&prev=/images%3Fq%3DSwiss%2Bchard&usg=__-DxDeiFVtYgBRaW58Npem0lgTOU=&ei=nH5PSu-_NYvk6gOQjrmEBA&sa=X&oi=image_result&resnum=7&ct=image
all-creatures.orgVegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle.""Let no animal die that we may live!"
Ingredients: Descriptions and Photos- Swiss Chard -
(Swiss Chard) Swiss chard is the succulent leafy green tops and whitish stems of a beet plant; however, the leaves of the Swiss chard are much larger than those of the common beet. The name, Swiss chard, is often shortened to "chard" and is sometimes called "leaf beet" or "sea-kale beet." Select Swiss chard that is fresh (not wilting) and free of blemishes. There is also a red leaf and stem variety, and recently, we have seen a yellow stem variety. Swiss chard tastes somewhat like spinach. The bunch of Swiss chard in this photo was about 2-1/2 feet (3/4 meter) tall. See the nutritional charts below for raw and cooked Swiss chard.
Chard, Swiss, raw
Scientific Name: Beta vulgaris (Cicla Group)
NDB No: 11147
Value per100 grams ofedible portion
Water
g
92.66
2
Energy
kcal
19
0
Energy
kj
79
0
Protein
g
1.80
1
Total lipid (fat)
g
0.20
1
Ash
g
1.60
0
Carbohydrate, by difference
g
3.74
0
Fiber, total dietary
g
1.6
0
Minerals
Calcium, Ca
mg
51
1
Iron, Fe
mg
1.80
1
Magnesium, Mg
mg
81
2
Phosphorus, P
mg
46
1
Potassium, K
mg
379
2
Sodium, Na
mg
213
2
Zinc, Zn
mg
0.36
0
Copper, Cu
mg
0.179
0
Manganese, Mn
mg
0.366
0
Selenium, Se
mcg
0.9
0
Vitamins
Vitamin C, total ascorbic acid
mg
30.0
1
Thiamin
mg
0.040
1
Riboflavin
mg
0.090
1
Niacin
mg
0.400
1
Pantothenic acid
mg
0.172
0
Vitamin B-6
mg
0.099
0
Folate, total
mcg
14
0
Folic acid
mcg
0
0
Folate, food
mcg
14
0
Folate, DFE
mcg_DFE
14
0
Vitamin B-12
mcg
0.00
0
Vitamin A, IU
IU
3300
1
Retinol
mcg
0
0
Vitamin A, RAE
mcg_RAE
165
1
Vitamin E
mg_ATE
1.890
0
Lipids
Fatty acids, total saturated
g
0.030
0
4:0
g
0.000
0
6:0
g
0.000
0
8:0
g
0.000
0
10:0
g
0.000
0
12:0
g
0.000
0
14:0
g
0.000
0
16:0
g
0.030
0
18:0
g
0.000
0
Fatty acids, total monounsaturated
g
0.040
0
16:1 undifferentiated
g
0.000
0
18:1 undifferentiated
g
0.040
0
20:1
g
0.000
0
22:1 undifferentiated
g
0.000
0
Fatty acids, total polyunsaturated
g
0.070
0
18:2 undifferentiated
g
0.063
0
18:3 undifferentiated
g
0.007
0
18:4
g
0.000
0
20:4 undifferentiated
g
0.000
0
20:5 n-3
g
0.000
0
22:5 n-3
g
0.000
0
22:6 n-3
g
0.000
0
Cholesterol
mg
0
0
Amino acids
Tryptophan
g
0.017
4
Threonine
g
0.083
4
Isoleucine
g
0.147
4
Leucine
g
0.130
4
Lysine
g
0.099
7
Methionine
g
0.019
6
Phenylalanine
g
0.110
4
Valine
g
0.110
4
Arginine
g
0.117
4
Histidine
g
0.036
4
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)
Chard, Swiss, cooked, boiled, drained, without salt
NDB No: 11148
Nutrient
Units
Value per100 grams ofedible portion
SampleCount
Std.Error
1 cup, chopped -------175 g
Proximates
Water
g
92.65
0
162.138
Energy
kcal
20
0
35.000
Energy
kj
84
0
147.000
Protein
g
1.88
1
3.290
Total lipid (fat)
g
0.08
1
0.140
Ash
g
1.26
1
2.205
Carbohydrate, by difference
g
4.14
0
7.245
Fiber, total dietary
g
2.1
0
3.675
Minerals
Calcium, Ca
mg
58
1
101.500
Iron, Fe
mg
2.26
1
3.955
Magnesium, Mg
mg
86
1
150.500
Phosphorus, P
mg
33
1
57.750
Potassium, K
mg
549
1
960.750
Sodium, Na
mg
179
1
313.250
Zinc, Zn
mg
0.33
0
0.578
Copper, Cu
mg
0.163
0
0.285
Manganese, Mn
mg
0.334
0
0.585
Selenium, Se
mcg
0.9
0
1.575
Vitamins
Vitamin C, total ascorbic acid
mg
18.0
0
31.500
Thiamin
mg
0.034
0
0.060
Riboflavin
mg
0.086
0
0.150
Niacin
mg
0.360
0
0.630
Pantothenic acid
mg
0.163
0
0.285
Vitamin B-6
mg
0.085
0
0.149
Folate, total
mcg
9
0
15.750
Folic acid
mcg
0
0
0.000
Folate, food
mcg
9
0
15.750
Folate, DFE
mcg_DFE
9
0
15.750
Vitamin B-12
mcg
0.00
0
0.000
Vitamin A, IU
IU
3139
0
5493.250
Retinol
mcg
0
0
0.000
Vitamin A, RAE
mcg_RAE
157
0
274.750
Vitamin E
mg_ATE
1.890
0
3.308
Lipids
Fatty acids, total saturated
g
0.012
0
0.021
4:0
g
0.000
0
0.000
6:0
g
0.000
0
0.000
8:0
g
0.000
0
0.000
10:0
g
0.000
0
0.000
12:0
g
0.000
0
0.000
14:0
g
0.000
0
0.000
16:0
g
0.012
0
0.021
18:0
g
0.000
0
0.000
Fatty acids, total monounsaturated
g
0.016
0
0.028
16:1 undifferentiated
g
0.000
0
0.000
18:1 undifferentiated
g
0.016
0
0.028
20:1
g
0.000
0
0.000
22:1 undifferentiated
g
0.000
0
0.000
Fatty acids, total polyunsaturated
g
0.028
0
0.049
18:2 undifferentiated
g
0.025
0
0.044
18:3 undifferentiated
g
0.003
0
0.005
18:4
g
0.000
0
0.000
20:4 undifferentiated
g
0.000
0
0.000
20:5 n-3
g
0.000
0
0.000
22:5 n-3
g
0.000
0
0.000
22:6 n-3
g
0.000
0
0.000
Cholesterol
mg
0
0
0.000
Amino acids
Tryptophan
g
0.018
0
0.032
Threonine
g
0.086
0
0.150
Isoleucine
g
0.154
0
0.270
Leucine
g
0.135
0
0.236
Lysine
g
0.103
0
0.180
Methionine
g
0.020
0
0.035
Phenylalanine
g
0.114
0
0.199
Valine
g
0.114
0
0.199
Arginine
g
0.122
0
0.213
Histidine
g
0.038
0
0.066
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)
The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live! (d-11)
all-creatures.orgVegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle.""Let no animal die that we may live!"
Ingredients: Descriptions and Photos- Swiss Chard -
(Swiss Chard) Swiss chard is the succulent leafy green tops and whitish stems of a beet plant; however, the leaves of the Swiss chard are much larger than those of the common beet. The name, Swiss chard, is often shortened to "chard" and is sometimes called "leaf beet" or "sea-kale beet." Select Swiss chard that is fresh (not wilting) and free of blemishes. There is also a red leaf and stem variety, and recently, we have seen a yellow stem variety. Swiss chard tastes somewhat like spinach. The bunch of Swiss chard in this photo was about 2-1/2 feet (3/4 meter) tall. See the nutritional charts below for raw and cooked Swiss chard.
Chard, Swiss, raw
Scientific Name: Beta vulgaris (Cicla Group)
NDB No: 11147
Value per100 grams ofedible portion
Water
g
92.66
2
Energy
kcal
19
0
Energy
kj
79
0
Protein
g
1.80
1
Total lipid (fat)
g
0.20
1
Ash
g
1.60
0
Carbohydrate, by difference
g
3.74
0
Fiber, total dietary
g
1.6
0
Minerals
Calcium, Ca
mg
51
1
Iron, Fe
mg
1.80
1
Magnesium, Mg
mg
81
2
Phosphorus, P
mg
46
1
Potassium, K
mg
379
2
Sodium, Na
mg
213
2
Zinc, Zn
mg
0.36
0
Copper, Cu
mg
0.179
0
Manganese, Mn
mg
0.366
0
Selenium, Se
mcg
0.9
0
Vitamins
Vitamin C, total ascorbic acid
mg
30.0
1
Thiamin
mg
0.040
1
Riboflavin
mg
0.090
1
Niacin
mg
0.400
1
Pantothenic acid
mg
0.172
0
Vitamin B-6
mg
0.099
0
Folate, total
mcg
14
0
Folic acid
mcg
0
0
Folate, food
mcg
14
0
Folate, DFE
mcg_DFE
14
0
Vitamin B-12
mcg
0.00
0
Vitamin A, IU
IU
3300
1
Retinol
mcg
0
0
Vitamin A, RAE
mcg_RAE
165
1
Vitamin E
mg_ATE
1.890
0
Lipids
Fatty acids, total saturated
g
0.030
0
4:0
g
0.000
0
6:0
g
0.000
0
8:0
g
0.000
0
10:0
g
0.000
0
12:0
g
0.000
0
14:0
g
0.000
0
16:0
g
0.030
0
18:0
g
0.000
0
Fatty acids, total monounsaturated
g
0.040
0
16:1 undifferentiated
g
0.000
0
18:1 undifferentiated
g
0.040
0
20:1
g
0.000
0
22:1 undifferentiated
g
0.000
0
Fatty acids, total polyunsaturated
g
0.070
0
18:2 undifferentiated
g
0.063
0
18:3 undifferentiated
g
0.007
0
18:4
g
0.000
0
20:4 undifferentiated
g
0.000
0
20:5 n-3
g
0.000
0
22:5 n-3
g
0.000
0
22:6 n-3
g
0.000
0
Cholesterol
mg
0
0
Amino acids
Tryptophan
g
0.017
4
Threonine
g
0.083
4
Isoleucine
g
0.147
4
Leucine
g
0.130
4
Lysine
g
0.099
7
Methionine
g
0.019
6
Phenylalanine
g
0.110
4
Valine
g
0.110
4
Arginine
g
0.117
4
Histidine
g
0.036
4
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)
Chard, Swiss, cooked, boiled, drained, without salt
NDB No: 11148
Nutrient
Units
Value per100 grams ofedible portion
SampleCount
Std.Error
1 cup, chopped -------175 g
Proximates
Water
g
92.65
0
162.138
Energy
kcal
20
0
35.000
Energy
kj
84
0
147.000
Protein
g
1.88
1
3.290
Total lipid (fat)
g
0.08
1
0.140
Ash
g
1.26
1
2.205
Carbohydrate, by difference
g
4.14
0
7.245
Fiber, total dietary
g
2.1
0
3.675
Minerals
Calcium, Ca
mg
58
1
101.500
Iron, Fe
mg
2.26
1
3.955
Magnesium, Mg
mg
86
1
150.500
Phosphorus, P
mg
33
1
57.750
Potassium, K
mg
549
1
960.750
Sodium, Na
mg
179
1
313.250
Zinc, Zn
mg
0.33
0
0.578
Copper, Cu
mg
0.163
0
0.285
Manganese, Mn
mg
0.334
0
0.585
Selenium, Se
mcg
0.9
0
1.575
Vitamins
Vitamin C, total ascorbic acid
mg
18.0
0
31.500
Thiamin
mg
0.034
0
0.060
Riboflavin
mg
0.086
0
0.150
Niacin
mg
0.360
0
0.630
Pantothenic acid
mg
0.163
0
0.285
Vitamin B-6
mg
0.085
0
0.149
Folate, total
mcg
9
0
15.750
Folic acid
mcg
0
0
0.000
Folate, food
mcg
9
0
15.750
Folate, DFE
mcg_DFE
9
0
15.750
Vitamin B-12
mcg
0.00
0
0.000
Vitamin A, IU
IU
3139
0
5493.250
Retinol
mcg
0
0
0.000
Vitamin A, RAE
mcg_RAE
157
0
274.750
Vitamin E
mg_ATE
1.890
0
3.308
Lipids
Fatty acids, total saturated
g
0.012
0
0.021
4:0
g
0.000
0
0.000
6:0
g
0.000
0
0.000
8:0
g
0.000
0
0.000
10:0
g
0.000
0
0.000
12:0
g
0.000
0
0.000
14:0
g
0.000
0
0.000
16:0
g
0.012
0
0.021
18:0
g
0.000
0
0.000
Fatty acids, total monounsaturated
g
0.016
0
0.028
16:1 undifferentiated
g
0.000
0
0.000
18:1 undifferentiated
g
0.016
0
0.028
20:1
g
0.000
0
0.000
22:1 undifferentiated
g
0.000
0
0.000
Fatty acids, total polyunsaturated
g
0.028
0
0.049
18:2 undifferentiated
g
0.025
0
0.044
18:3 undifferentiated
g
0.003
0
0.005
18:4
g
0.000
0
0.000
20:4 undifferentiated
g
0.000
0
0.000
20:5 n-3
g
0.000
0
0.000
22:5 n-3
g
0.000
0
0.000
22:6 n-3
g
0.000
0
0.000
Cholesterol
mg
0
0
0.000
Amino acids
Tryptophan
g
0.018
0
0.032
Threonine
g
0.086
0
0.150
Isoleucine
g
0.154
0
0.270
Leucine
g
0.135
0
0.236
Lysine
g
0.103
0
0.180
Methionine
g
0.020
0
0.035
Phenylalanine
g
0.114
0
0.199
Valine
g
0.114
0
0.199
Arginine
g
0.122
0
0.213
Histidine
g
0.038
0
0.066
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)
The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live! (d-11)
biotin-What can high-biotin foods do for you?
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=42
Support healthy skin through proper fat production
Help your body make efficient use of sugar
Maintain an energy supply in your nerve cells
What events can indicate a need for more high-biotin foods?
Skin-related problems, including cradle cap in infants
Hair loss
Muscle cramps
Lack of good muscle tone or coordination
Swiss chard is a good source of biotin.
Description
What is biotin?
One of the least well-known of the B-complex vitamins, biotin was originally referred to as "vitamin H." Biotin was discovered in late 1930s and early 1940s research when chicks fed diets high in raw egg white consistently developed skin rashes and lost the hair around their eyes. When egg yolk was added to the chicks' diet, these symptoms disappeared.
Today, we know why. Researchers have identified a substance in raw egg white - a sugar and protein-containing molecule (glycoprotein) called avidin - that can bind together with biotin and prevent its absorption. Food scientists have also identified the egg yolk as one of the most dense sources of biotin in the diet.
How it Functions
What is the function of biotin?
Energy Production
Biotin is involved in the metabolism of both sugar and fat. In sugar metabolism, biotin helps move sugar from its initial stages of processing on to its conversion into usable chemical energy. For this reason, muscle cramps and pains related to physical exertion, which may be the result of the body's inability to use sugar efficiently as fuel, may signal a biotin deficiency. The role of biotin in fat metabolism is discussed below under the heading "Synthesis of Fat (Fatty Acids)."
Synthesis of Fat (Fatty Acids)
Many of the classic biotin deficiency symptoms involve skin-related problems, and the role of biotin in fat synthesis is often cited as a reason for this biotin-skin link. Biotin is required for function of an enzyme in the body called acetyl Co-A carboxylase. This enzyme puts together the building blocks for the production of fat in the body. Fat production is critical for all cells in the body since the membranes of all cells must contain the correct fat components to function properly. Fat production is especially critical for skin cells since they die and must be replaced very rapidly, and also because they are in contact with the outside environment and must serve as a selective barrier. When cellular fat components cannot be made properly due to biotin deficiency, skin cells are among the first cells to develop problems. In infants, the most common biotin-deficiency symptom is cradle cap - a dermatitis (skin condition) in which crusty yellowish/ whitish patches appear around the infant's scalp, head, eyebrows and the skin behind the ears. In adults, the equivalent skin condition is called seborrheic dermatitis, although it can occur in many different locations on the skin.
Support of Nervous System Activity
Because glucose and fat are used for energy within the nervous system, biotin also functions as a supportive vitamin in this area. Numerous nerve-related symptoms have been linked to biotin deficiency. These symptoms include seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia).
Deficiency Symptoms
What are deficiency symptoms for biotin?
Skin-related problems, including cradle cap in infants and seborrheic dermatitis in adults, are the most common biotin deficiency-related symptoms. Hair loss can also be symptomatic of biotin deficiency. Nervous system-related problems provide the second most common set of biotin-related symptoms, including seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia). Muscle cramps and pains related to physical exertion can be symptomatic of biotin deficiency, reflecting the body's inability to use sugar efficiently as a fuel.
Toxicity Symptoms
What are toxicity symptoms for biotin?
Reports of biotin toxicity have not surfaced in the research literature, despite the use of biotin over extended periods of time in doses as high as 60 milligrams per day. For this reason, in its 1998 recommendations for intake of B-complex vitamins, the Institute of Medicine at the National Academy of Sciences chose not to set a tolerable upper limit (UL) for intake of biotin.
Impact of Cooking, Storage and Processing
How do cooking, storage, or processing affect biotin?
Biotin is relatively stable when exposed to heat, light, and oxygen. Strongly acidic conditions can, however, denature this vitamin. In raw eggs, biotin is typically bound to a sugar-protein molecule (the glycoprotein called avidin), and cannot be absorbed into the body unless the egg is cooked, allowing the biotin to separate from the avidin protein.
Factors that Affect Function
What factors might contribute to a deficiency of biotin?
In addition to lack of biotin-containing foods in the diet, deficient dietary intake of pantothenic acid (vitamin B5) can contribute to a functional biotin deficiency since B5 works together with biotin in many metabolic situations. Intestinal problems should also be considered as a possible course of biotin deficiency. The connection between biotin and intestinal problems centers on the role of intestinal bacteria. Under appropriate circumstances, bacteria in the large intestine can produce biotin. When intestinal problems create bacterial imbalance, the body is deprived of this alternative source of biotin. Consumption of raw egg whites can also contribute to biotin deficiency since avidin, a glycoprotein substance in egg white, can bind to biotin and prevent its absorption. The cooking of egg whites disables this binding of biotin by avidin.
Additionally, as many as 50% of pregnant women may be deficient in biotin, a deficiency that may increase the risk of birth defects. Preliminary research found laboratory evidence of biotin deficiency both in the early (first trimester) and late (third trimester) stages of pregnancy.
Drug-Nutrient Interactions
What medications affect biotin?
Anticonvulsant drugs (like carbamazepine) can compromise absorption of biotin.
Nutrient Interactions
How do other nutrients interact with biotin?
Many of chemical reactions in the body requiring biotin also require pantothenic acid (vitamin B5).
Health Conditions
What health conditions require special emphasis on biotin?
Biotin may play a role in the prevention and/or treatment of the following health conditions:
Hair loss (alopecia)
Intestinal imbalances, including inflammatory bowel syndrome, irritable bowel syndrome, Crohn's disease, ulcerative colitis, and chronic diarrhea
Neuromuscular-related conditions, including seizures, ataxias (movements characterized by lack of muscle coordination), and hypotonias (posture and movement characterized by lack of muscle tone)
Skin conditions, including cradle cap in infants and seborrheic dermatitis in adults
Pregnancy, as there is an increased demand for nutrients placed upon the mother by the growing fetus.
Form in Dietary Supplements
What forms of biotin are found in dietary supplements?
Biotin is found in its simplest chemical form, D-biotin, in virtually all dietary supplements. This form of the vitamin is the only known metabolically active form.
Food Sources
What foods provide biotin?
Excellent sources of biotin include chard, tomatoes, romaine lettuce, and carrots. Very good sources include almonds, chicken eggs, onions, cabbage, cucumber, and cauliflower. Good sources includes goat's milk, cow's milk, raspberries, strawberries, halibut, oats, and walnuts.
Introduction to Nutrient Rating System ChartIn order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of biotin. Next to each food name, you'll find the serving size we used to calculate the food's nutrient composition, the calories contained in the serving, the amount of biotin contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
World's Healthiest Foods ranked as quality sources of:biotin
Swiss chard, boiled
1 cup
35.0
10.50
3.5
1.8
Public Health Recommendations
What are current public health recommendations for biotin?
The Adequate Intake (AI) levels for biotin, set in 1998 by the Institute of Medicine at the National Academy of Sciences, are as follows:
0-6 months: 5 micrograms
6-12 months: 6 micrograms
1-3 years: 8 micrograms
4-8 years: 12 micrograms
males 9-13 years: 20 micrograms
males 14-18 years: 25 micrograms
males 19 years and older: 30 micrograms
females 9-13 years: 20 micrograms
females 14-18 years: 25 micrograms
females 19 years and older: 30 micrograms
Pregnant females of any age: 30 micrograms
Lactating females of any age: 35 micrograms
References
Bland JS, Costarella L, Levin B et al. Clinical nutrition: a functional approach. The Institute for Functional Medicine, Gig Harbor, WA, p.122. 1999.
Bonjour JP. Biotin. In: Machlin LJ. (Ed.) Handbood of vitamins. Second Edition. Dekker, New York, 1991;393-427 1991.
Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995 1995.
Mock DM. Biotin. In: Brown M. (Ed.). Present knowledge in nutrition. Sixth edition. International Life Sciences Institute, Washington, DC, 1989;189-207 1989.
Mock DM, Quirk JG, Mock NI. Marginal biotin deficiency during normal pregnancy. AmJ Clin Nutr 2002 Feb;75(2):195-9 2002.
Sauberlich HE. Interactions of thiamin, riboflavin, and other B-vitamins. Ann NY Acad Sci 1980;355:80 1980.
Tannenbaum SR, Young VR. Vitamins and minerals. In: Fennema OR. (Ed). Food chemistry. Second edition. Marcel Dekker, New York, 1985;512 1985.
Send this page to a friend...
home who we are site map what's new privacy policy and visitor agreement © 2001-2009 The George Mateljan Foundation
Swiss chard is a good source of biotin.
For serving size for specific foods, see Nutrient Rating Chart below at the bottom of this page.
Description
Function
Deficiency Symptoms
Toxicity Symptoms
Cooking, storage and processing
Factors that affect function
Drug-nutrient interaction
Nutrient interaction
Health conditions
Supplements
Food Sources
Public Recommendations
References
Description
What is biotin?
One of the least well-known of the B-complex vitamins, biotin was originally referred to as "vitamin H." Biotin was discovered in late 1930s and early 1940s research when chicks fed diets high in raw egg white consistently developed skin rashes and lost the hair around their eyes. When egg yolk was added to the chicks' diet, these symptoms disappeared.
Today, we know why. Researchers have identified a substance in raw egg white - a sugar and protein-containing molecule (glycoprotein) called avidin - that can bind together with biotin and prevent its absorption. Food scientists have also identified the egg yolk as one of the most dense sources of biotin in the diet.
How it Functions
What is the function of biotin?
Energy Production
Biotin is involved in the metabolism of both sugar and fat. In sugar metabolism, biotin helps move sugar from its initial stages of processing on to its conversion into usable chemical energy. For this reason, muscle cramps and pains related to physical exertion, which may be the result of the body's inability to use sugar efficiently as fuel, may signal a biotin deficiency. The role of biotin in fat metabolism is discussed below under the heading "Synthesis of Fat (Fatty Acids)."
Synthesis of Fat (Fatty Acids)
Many of the classic biotin deficiency symptoms involve skin-related problems, and the role of biotin in fat synthesis is often cited as a reason for this biotin-skin link. Biotin is required for function of an enzyme in the body called acetyl Co-A carboxylase. This enzyme puts together the building blocks for the production of fat in the body. Fat production is critical for all cells in the body since the membranes of all cells must contain the correct fat components to function properly. Fat production is especially critical for skin cells since they die and must be replaced very rapidly, and also because they are in contact with the outside environment and must serve as a selective barrier. When cellular fat components cannot be made properly due to biotin deficiency, skin cells are among the first cells to develop problems. In infants, the most common biotin-deficiency symptom is cradle cap - a dermatitis (skin condition) in which crusty yellowish/ whitish patches appear around the infant's scalp, head, eyebrows and the skin behind the ears. In adults, the equivalent skin condition is called seborrheic dermatitis, although it can occur in many different locations on the skin.
Support of Nervous System Activity
Because glucose and fat are used for energy within the nervous system, biotin also functions as a supportive vitamin in this area. Numerous nerve-related symptoms have been linked to biotin deficiency. These symptoms include seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia).
Deficiency Symptoms
What are deficiency symptoms for biotin?
Skin-related problems, including cradle cap in infants and seborrheic dermatitis in adults, are the most common biotin deficiency-related symptoms. Hair loss can also be symptomatic of biotin deficiency. Nervous system-related problems provide the second most common set of biotin-related symptoms, including seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia). Muscle cramps and pains related to physical exertion can be symptomatic of biotin deficiency, reflecting the body's inability to use sugar efficiently as a fuel.
Toxicity Symptoms
What are toxicity symptoms for biotin?
Reports of biotin toxicity have not surfaced in the research literature, despite the use of biotin over extended periods of time in doses as high as 60 milligrams per day. For this reason, in its 1998 recommendations for intake of B-complex vitamins, the Institute of Medicine at the National Academy of Sciences chose not to set a tolerable upper limit (UL) for intake of biotin.
Impact of Cooking, Storage and Processing
How do cooking, storage, or processing affect biotin?
Biotin is relatively stable when exposed to heat, light, and oxygen. Strongly acidic conditions can, however, denature this vitamin. In raw eggs, biotin is typically bound to a sugar-protein molecule (the glycoprotein called avidin), and cannot be absorbed into the body unless the egg is cooked, allowing the biotin to separate from the avidin protein.
Factors that Affect Function
What factors might contribute to a deficiency of biotin?
In addition to lack of biotin-containing foods in the diet, deficient dietary intake of pantothenic acid (vitamin B5) can contribute to a functional biotin deficiency since B5 works together with biotin in many metabolic situations. Intestinal problems should also be considered as a possible course of biotin deficiency. The connection between biotin and intestinal problems centers on the role of intestinal bacteria. Under appropriate circumstances, bacteria in the large intestine can produce biotin. When intestinal problems create bacterial imbalance, the body is deprived of this alternative source of biotin. Consumption of raw egg whites can also contribute to biotin deficiency since avidin, a glycoprotein substance in egg white, can bind to biotin and prevent its absorption. The cooking of egg whites disables this binding of biotin by avidin.
Additionally, as many as 50% of pregnant women may be deficient in biotin, a deficiency that may increase the risk of birth defects. Preliminary research found laboratory evidence of biotin deficiency both in the early (first trimester) and late (third trimester) stages of pregnancy.
Drug-Nutrient Interactions
What medications affect biotin?
Anticonvulsant drugs (like carbamazepine) can compromise absorption of biotin.
Nutrient Interactions
How do other nutrients interact with biotin?
Many of chemical reactions in the body requiring biotin also require pantothenic acid (vitamin B5).
Health Conditions
What health conditions require special emphasis on biotin?
Biotin may play a role in the prevention and/or treatment of the following health conditions:
Hair loss (alopecia)
Intestinal imbalances, including inflammatory bowel syndrome, irritable bowel syndrome, Crohn's disease, ulcerative colitis, and chronic diarrhea
Neuromuscular-related conditions, including seizures, ataxias (movements characterized by lack of muscle coordination), and hypotonias (posture and movement characterized by lack of muscle tone)
Skin conditions, including cradle cap in infants and seborrheic dermatitis in adults
Pregnancy, as there is an increased demand for nutrients placed upon the mother by the growing fetus.
Form in Dietary Supplements
What forms of biotin are found in dietary supplements?
Biotin is found in its simplest chemical form, D-biotin, in virtually all dietary supplements. This form of the vitamin is the only known metabolically active form.
Food Sources
What foods provide biotin?
Excellent sources of biotin include chard, tomatoes, romaine lettuce, and carrots. Very good sources include almonds, chicken eggs, onions, cabbage, cucumber, and cauliflower. Good sources includes goat's milk, cow's milk, raspberries, strawberries, halibut, oats, and walnuts.
Introduction to Nutrient Rating System ChartIn order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of biotin. Next to each food name, you'll find the serving size we used to calculate the food's nutrient composition, the calories contained in the serving, the amount of biotin contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
World's Healthiest Foods ranked as quality sources of:biotin
Food
ServingSize
Cals
Amount(mcg)
DV(%)
NutrientDensity
World'sHealthiestFoods Rating
Swiss chard, boiled
1 cup
35.0
10.50
3.5
1.8
good
World's HealthiestFoods Rating
Rule
excellent
DV>=75%
OR
Density>=7.6
AND
DV>=10%
very good
DV>=50%
OR
Density>=3.4
AND
DV>=5%
good
DV>=25%
OR
Density>=1.5
AND
DV>=2.5%
Public Health Recommendations
What are current public health recommendations for biotin?
The Adequate Intake (AI) levels for biotin, set in 1998 by the Institute of Medicine at the National Academy of Sciences, are as follows:
0-6 months: 5 micrograms
6-12 months: 6 micrograms
1-3 years: 8 micrograms
4-8 years: 12 micrograms
males 9-13 years: 20 micrograms
males 14-18 years: 25 micrograms
males 19 years and older: 30 micrograms
females 9-13 years: 20 micrograms
females 14-18 years: 25 micrograms
females 19 years and older: 30 micrograms
Pregnant females of any age: 30 micrograms
Lactating females of any age: 35 micrograms
References
Bland JS, Costarella L, Levin B et al. Clinical nutrition: a functional approach. The Institute for Functional Medicine, Gig Harbor, WA, p.122. 1999.
Bonjour JP. Biotin. In: Machlin LJ. (Ed.) Handbood of vitamins. Second Edition. Dekker, New York, 1991;393-427 1991.
Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995 1995.
Mock DM. Biotin. In: Brown M. (Ed.). Present knowledge in nutrition. Sixth edition. International Life Sciences Institute, Washington, DC, 1989;189-207 1989.
Mock DM, Quirk JG, Mock NI. Marginal biotin deficiency during normal pregnancy. AmJ Clin Nutr 2002 Feb;75(2):195-9 2002.
Sauberlich HE. Interactions of thiamin, riboflavin, and other B-vitamins. Ann NY Acad Sci 1980;355:80 1980.
Tannenbaum SR, Young VR. Vitamins and minerals. In: Fennema OR. (Ed). Food chemistry. Second edition. Marcel Dekker, New York, 1985;512 1985.
The George Mateljan Foundation
Support healthy skin through proper fat production
Help your body make efficient use of sugar
Maintain an energy supply in your nerve cells
What events can indicate a need for more high-biotin foods?
Skin-related problems, including cradle cap in infants
Hair loss
Muscle cramps
Lack of good muscle tone or coordination
Swiss chard is a good source of biotin.
Description
What is biotin?
One of the least well-known of the B-complex vitamins, biotin was originally referred to as "vitamin H." Biotin was discovered in late 1930s and early 1940s research when chicks fed diets high in raw egg white consistently developed skin rashes and lost the hair around their eyes. When egg yolk was added to the chicks' diet, these symptoms disappeared.
Today, we know why. Researchers have identified a substance in raw egg white - a sugar and protein-containing molecule (glycoprotein) called avidin - that can bind together with biotin and prevent its absorption. Food scientists have also identified the egg yolk as one of the most dense sources of biotin in the diet.
How it Functions
What is the function of biotin?
Energy Production
Biotin is involved in the metabolism of both sugar and fat. In sugar metabolism, biotin helps move sugar from its initial stages of processing on to its conversion into usable chemical energy. For this reason, muscle cramps and pains related to physical exertion, which may be the result of the body's inability to use sugar efficiently as fuel, may signal a biotin deficiency. The role of biotin in fat metabolism is discussed below under the heading "Synthesis of Fat (Fatty Acids)."
Synthesis of Fat (Fatty Acids)
Many of the classic biotin deficiency symptoms involve skin-related problems, and the role of biotin in fat synthesis is often cited as a reason for this biotin-skin link. Biotin is required for function of an enzyme in the body called acetyl Co-A carboxylase. This enzyme puts together the building blocks for the production of fat in the body. Fat production is critical for all cells in the body since the membranes of all cells must contain the correct fat components to function properly. Fat production is especially critical for skin cells since they die and must be replaced very rapidly, and also because they are in contact with the outside environment and must serve as a selective barrier. When cellular fat components cannot be made properly due to biotin deficiency, skin cells are among the first cells to develop problems. In infants, the most common biotin-deficiency symptom is cradle cap - a dermatitis (skin condition) in which crusty yellowish/ whitish patches appear around the infant's scalp, head, eyebrows and the skin behind the ears. In adults, the equivalent skin condition is called seborrheic dermatitis, although it can occur in many different locations on the skin.
Support of Nervous System Activity
Because glucose and fat are used for energy within the nervous system, biotin also functions as a supportive vitamin in this area. Numerous nerve-related symptoms have been linked to biotin deficiency. These symptoms include seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia).
Deficiency Symptoms
What are deficiency symptoms for biotin?
Skin-related problems, including cradle cap in infants and seborrheic dermatitis in adults, are the most common biotin deficiency-related symptoms. Hair loss can also be symptomatic of biotin deficiency. Nervous system-related problems provide the second most common set of biotin-related symptoms, including seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia). Muscle cramps and pains related to physical exertion can be symptomatic of biotin deficiency, reflecting the body's inability to use sugar efficiently as a fuel.
Toxicity Symptoms
What are toxicity symptoms for biotin?
Reports of biotin toxicity have not surfaced in the research literature, despite the use of biotin over extended periods of time in doses as high as 60 milligrams per day. For this reason, in its 1998 recommendations for intake of B-complex vitamins, the Institute of Medicine at the National Academy of Sciences chose not to set a tolerable upper limit (UL) for intake of biotin.
Impact of Cooking, Storage and Processing
How do cooking, storage, or processing affect biotin?
Biotin is relatively stable when exposed to heat, light, and oxygen. Strongly acidic conditions can, however, denature this vitamin. In raw eggs, biotin is typically bound to a sugar-protein molecule (the glycoprotein called avidin), and cannot be absorbed into the body unless the egg is cooked, allowing the biotin to separate from the avidin protein.
Factors that Affect Function
What factors might contribute to a deficiency of biotin?
In addition to lack of biotin-containing foods in the diet, deficient dietary intake of pantothenic acid (vitamin B5) can contribute to a functional biotin deficiency since B5 works together with biotin in many metabolic situations. Intestinal problems should also be considered as a possible course of biotin deficiency. The connection between biotin and intestinal problems centers on the role of intestinal bacteria. Under appropriate circumstances, bacteria in the large intestine can produce biotin. When intestinal problems create bacterial imbalance, the body is deprived of this alternative source of biotin. Consumption of raw egg whites can also contribute to biotin deficiency since avidin, a glycoprotein substance in egg white, can bind to biotin and prevent its absorption. The cooking of egg whites disables this binding of biotin by avidin.
Additionally, as many as 50% of pregnant women may be deficient in biotin, a deficiency that may increase the risk of birth defects. Preliminary research found laboratory evidence of biotin deficiency both in the early (first trimester) and late (third trimester) stages of pregnancy.
Drug-Nutrient Interactions
What medications affect biotin?
Anticonvulsant drugs (like carbamazepine) can compromise absorption of biotin.
Nutrient Interactions
How do other nutrients interact with biotin?
Many of chemical reactions in the body requiring biotin also require pantothenic acid (vitamin B5).
Health Conditions
What health conditions require special emphasis on biotin?
Biotin may play a role in the prevention and/or treatment of the following health conditions:
Hair loss (alopecia)
Intestinal imbalances, including inflammatory bowel syndrome, irritable bowel syndrome, Crohn's disease, ulcerative colitis, and chronic diarrhea
Neuromuscular-related conditions, including seizures, ataxias (movements characterized by lack of muscle coordination), and hypotonias (posture and movement characterized by lack of muscle tone)
Skin conditions, including cradle cap in infants and seborrheic dermatitis in adults
Pregnancy, as there is an increased demand for nutrients placed upon the mother by the growing fetus.
Form in Dietary Supplements
What forms of biotin are found in dietary supplements?
Biotin is found in its simplest chemical form, D-biotin, in virtually all dietary supplements. This form of the vitamin is the only known metabolically active form.
Food Sources
What foods provide biotin?
Excellent sources of biotin include chard, tomatoes, romaine lettuce, and carrots. Very good sources include almonds, chicken eggs, onions, cabbage, cucumber, and cauliflower. Good sources includes goat's milk, cow's milk, raspberries, strawberries, halibut, oats, and walnuts.
Introduction to Nutrient Rating System ChartIn order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of biotin. Next to each food name, you'll find the serving size we used to calculate the food's nutrient composition, the calories contained in the serving, the amount of biotin contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
World's Healthiest Foods ranked as quality sources of:biotin
Swiss chard, boiled
1 cup
35.0
10.50
3.5
1.8
Public Health Recommendations
What are current public health recommendations for biotin?
The Adequate Intake (AI) levels for biotin, set in 1998 by the Institute of Medicine at the National Academy of Sciences, are as follows:
0-6 months: 5 micrograms
6-12 months: 6 micrograms
1-3 years: 8 micrograms
4-8 years: 12 micrograms
males 9-13 years: 20 micrograms
males 14-18 years: 25 micrograms
males 19 years and older: 30 micrograms
females 9-13 years: 20 micrograms
females 14-18 years: 25 micrograms
females 19 years and older: 30 micrograms
Pregnant females of any age: 30 micrograms
Lactating females of any age: 35 micrograms
References
Bland JS, Costarella L, Levin B et al. Clinical nutrition: a functional approach. The Institute for Functional Medicine, Gig Harbor, WA, p.122. 1999.
Bonjour JP. Biotin. In: Machlin LJ. (Ed.) Handbood of vitamins. Second Edition. Dekker, New York, 1991;393-427 1991.
Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995 1995.
Mock DM. Biotin. In: Brown M. (Ed.). Present knowledge in nutrition. Sixth edition. International Life Sciences Institute, Washington, DC, 1989;189-207 1989.
Mock DM, Quirk JG, Mock NI. Marginal biotin deficiency during normal pregnancy. AmJ Clin Nutr 2002 Feb;75(2):195-9 2002.
Sauberlich HE. Interactions of thiamin, riboflavin, and other B-vitamins. Ann NY Acad Sci 1980;355:80 1980.
Tannenbaum SR, Young VR. Vitamins and minerals. In: Fennema OR. (Ed). Food chemistry. Second edition. Marcel Dekker, New York, 1985;512 1985.
Send this page to a friend...
home who we are site map what's new privacy policy and visitor agreement © 2001-2009 The George Mateljan Foundation
Swiss chard is a good source of biotin.
For serving size for specific foods, see Nutrient Rating Chart below at the bottom of this page.
Description
Function
Deficiency Symptoms
Toxicity Symptoms
Cooking, storage and processing
Factors that affect function
Drug-nutrient interaction
Nutrient interaction
Health conditions
Supplements
Food Sources
Public Recommendations
References
Description
What is biotin?
One of the least well-known of the B-complex vitamins, biotin was originally referred to as "vitamin H." Biotin was discovered in late 1930s and early 1940s research when chicks fed diets high in raw egg white consistently developed skin rashes and lost the hair around their eyes. When egg yolk was added to the chicks' diet, these symptoms disappeared.
Today, we know why. Researchers have identified a substance in raw egg white - a sugar and protein-containing molecule (glycoprotein) called avidin - that can bind together with biotin and prevent its absorption. Food scientists have also identified the egg yolk as one of the most dense sources of biotin in the diet.
How it Functions
What is the function of biotin?
Energy Production
Biotin is involved in the metabolism of both sugar and fat. In sugar metabolism, biotin helps move sugar from its initial stages of processing on to its conversion into usable chemical energy. For this reason, muscle cramps and pains related to physical exertion, which may be the result of the body's inability to use sugar efficiently as fuel, may signal a biotin deficiency. The role of biotin in fat metabolism is discussed below under the heading "Synthesis of Fat (Fatty Acids)."
Synthesis of Fat (Fatty Acids)
Many of the classic biotin deficiency symptoms involve skin-related problems, and the role of biotin in fat synthesis is often cited as a reason for this biotin-skin link. Biotin is required for function of an enzyme in the body called acetyl Co-A carboxylase. This enzyme puts together the building blocks for the production of fat in the body. Fat production is critical for all cells in the body since the membranes of all cells must contain the correct fat components to function properly. Fat production is especially critical for skin cells since they die and must be replaced very rapidly, and also because they are in contact with the outside environment and must serve as a selective barrier. When cellular fat components cannot be made properly due to biotin deficiency, skin cells are among the first cells to develop problems. In infants, the most common biotin-deficiency symptom is cradle cap - a dermatitis (skin condition) in which crusty yellowish/ whitish patches appear around the infant's scalp, head, eyebrows and the skin behind the ears. In adults, the equivalent skin condition is called seborrheic dermatitis, although it can occur in many different locations on the skin.
Support of Nervous System Activity
Because glucose and fat are used for energy within the nervous system, biotin also functions as a supportive vitamin in this area. Numerous nerve-related symptoms have been linked to biotin deficiency. These symptoms include seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia).
Deficiency Symptoms
What are deficiency symptoms for biotin?
Skin-related problems, including cradle cap in infants and seborrheic dermatitis in adults, are the most common biotin deficiency-related symptoms. Hair loss can also be symptomatic of biotin deficiency. Nervous system-related problems provide the second most common set of biotin-related symptoms, including seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia). Muscle cramps and pains related to physical exertion can be symptomatic of biotin deficiency, reflecting the body's inability to use sugar efficiently as a fuel.
Toxicity Symptoms
What are toxicity symptoms for biotin?
Reports of biotin toxicity have not surfaced in the research literature, despite the use of biotin over extended periods of time in doses as high as 60 milligrams per day. For this reason, in its 1998 recommendations for intake of B-complex vitamins, the Institute of Medicine at the National Academy of Sciences chose not to set a tolerable upper limit (UL) for intake of biotin.
Impact of Cooking, Storage and Processing
How do cooking, storage, or processing affect biotin?
Biotin is relatively stable when exposed to heat, light, and oxygen. Strongly acidic conditions can, however, denature this vitamin. In raw eggs, biotin is typically bound to a sugar-protein molecule (the glycoprotein called avidin), and cannot be absorbed into the body unless the egg is cooked, allowing the biotin to separate from the avidin protein.
Factors that Affect Function
What factors might contribute to a deficiency of biotin?
In addition to lack of biotin-containing foods in the diet, deficient dietary intake of pantothenic acid (vitamin B5) can contribute to a functional biotin deficiency since B5 works together with biotin in many metabolic situations. Intestinal problems should also be considered as a possible course of biotin deficiency. The connection between biotin and intestinal problems centers on the role of intestinal bacteria. Under appropriate circumstances, bacteria in the large intestine can produce biotin. When intestinal problems create bacterial imbalance, the body is deprived of this alternative source of biotin. Consumption of raw egg whites can also contribute to biotin deficiency since avidin, a glycoprotein substance in egg white, can bind to biotin and prevent its absorption. The cooking of egg whites disables this binding of biotin by avidin.
Additionally, as many as 50% of pregnant women may be deficient in biotin, a deficiency that may increase the risk of birth defects. Preliminary research found laboratory evidence of biotin deficiency both in the early (first trimester) and late (third trimester) stages of pregnancy.
Drug-Nutrient Interactions
What medications affect biotin?
Anticonvulsant drugs (like carbamazepine) can compromise absorption of biotin.
Nutrient Interactions
How do other nutrients interact with biotin?
Many of chemical reactions in the body requiring biotin also require pantothenic acid (vitamin B5).
Health Conditions
What health conditions require special emphasis on biotin?
Biotin may play a role in the prevention and/or treatment of the following health conditions:
Hair loss (alopecia)
Intestinal imbalances, including inflammatory bowel syndrome, irritable bowel syndrome, Crohn's disease, ulcerative colitis, and chronic diarrhea
Neuromuscular-related conditions, including seizures, ataxias (movements characterized by lack of muscle coordination), and hypotonias (posture and movement characterized by lack of muscle tone)
Skin conditions, including cradle cap in infants and seborrheic dermatitis in adults
Pregnancy, as there is an increased demand for nutrients placed upon the mother by the growing fetus.
Form in Dietary Supplements
What forms of biotin are found in dietary supplements?
Biotin is found in its simplest chemical form, D-biotin, in virtually all dietary supplements. This form of the vitamin is the only known metabolically active form.
Food Sources
What foods provide biotin?
Excellent sources of biotin include chard, tomatoes, romaine lettuce, and carrots. Very good sources include almonds, chicken eggs, onions, cabbage, cucumber, and cauliflower. Good sources includes goat's milk, cow's milk, raspberries, strawberries, halibut, oats, and walnuts.
Introduction to Nutrient Rating System ChartIn order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of biotin. Next to each food name, you'll find the serving size we used to calculate the food's nutrient composition, the calories contained in the serving, the amount of biotin contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
World's Healthiest Foods ranked as quality sources of:biotin
Food
ServingSize
Cals
Amount(mcg)
DV(%)
NutrientDensity
World'sHealthiestFoods Rating
Swiss chard, boiled
1 cup
35.0
10.50
3.5
1.8
good
World's HealthiestFoods Rating
Rule
excellent
DV>=75%
OR
Density>=7.6
AND
DV>=10%
very good
DV>=50%
OR
Density>=3.4
AND
DV>=5%
good
DV>=25%
OR
Density>=1.5
AND
DV>=2.5%
Public Health Recommendations
What are current public health recommendations for biotin?
The Adequate Intake (AI) levels for biotin, set in 1998 by the Institute of Medicine at the National Academy of Sciences, are as follows:
0-6 months: 5 micrograms
6-12 months: 6 micrograms
1-3 years: 8 micrograms
4-8 years: 12 micrograms
males 9-13 years: 20 micrograms
males 14-18 years: 25 micrograms
males 19 years and older: 30 micrograms
females 9-13 years: 20 micrograms
females 14-18 years: 25 micrograms
females 19 years and older: 30 micrograms
Pregnant females of any age: 30 micrograms
Lactating females of any age: 35 micrograms
References
Bland JS, Costarella L, Levin B et al. Clinical nutrition: a functional approach. The Institute for Functional Medicine, Gig Harbor, WA, p.122. 1999.
Bonjour JP. Biotin. In: Machlin LJ. (Ed.) Handbood of vitamins. Second Edition. Dekker, New York, 1991;393-427 1991.
Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995 1995.
Mock DM. Biotin. In: Brown M. (Ed.). Present knowledge in nutrition. Sixth edition. International Life Sciences Institute, Washington, DC, 1989;189-207 1989.
Mock DM, Quirk JG, Mock NI. Marginal biotin deficiency during normal pregnancy. AmJ Clin Nutr 2002 Feb;75(2):195-9 2002.
Sauberlich HE. Interactions of thiamin, riboflavin, and other B-vitamins. Ann NY Acad Sci 1980;355:80 1980.
Tannenbaum SR, Young VR. Vitamins and minerals. In: Fennema OR. (Ed). Food chemistry. Second edition. Marcel Dekker, New York, 1985;512 1985.
The George Mateljan Foundation
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my fav teacher of the word;without heresy of jetplanes, limousines n castle-like abodes.
Charles Capps 'Windows' media (samples)Download Free Windows Player to listen. Calling Things That Are Not [more info] Endtime Ministry of Angels [more info] Healing Provision [more info] Wisdom and Guidance [more info]
Charles Capps 'Real' media (samples)Download Free Real One Player to listen or view. How To Succeed When Others Fail [more info] A Merry Heart Doeth Good [more info] Authority Of Man And Jesus [more info] Authority, Faith & The Anointing [more info] Calling Things That Are Not [more info] Cure For Doubt & Unbelief [more info] Faith, Law Of The New Covenant [more info] His Word Is Seed, Water & Light [more info] How To Plant a Seed For a Miracle [more info] How To Release Your Faith [more info] How to Win Battles & Influence Angels [more info] Jesus, The Seed of Righteousness [more info] Jesus, The Word Made Flesh [more info] Kicking Over Sacred Cows [more info] Making A Demand On God's Provisions For Healing [more info] Manifestations Of The Spirit [more info] Miraculous Conception Through Faith [more info] Redeemed From the Curse of The Law [more info] Releasing the Ability Of God Through Prayer [more info] Scriptural Balance To Hard Sayings [more info] Speaking The Word Of Faith [more info] Spiritual Power In The Physical Body [more info] Success Motivation Through The Word [more info] The Faith Image That Brings Healing [more info] Understanding What We Know About Healing [more info] Unforgiveness, A Thief of Faith [more info] Why Tragedy Happens To Christians [more info]
Annette Capps 'Real' audio (samples) Bringing Anxiety Captive [more info] How To Harness the Power of Your Thoughts [more info] How To Keep From Being Devoured [more info] Overcoming Inferiority & Fear of Failure [more info] Reverse The Curse in Your Body & Emotions [more info] Visit us on:
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Red, White & Blue Potato Salad Recipe - Potato Salad Recipes
http://homecooking.about.com/od/vegetablerecipes/r/blv319.htm
The beautiful colors of this red, white, and blue potato salad come from the potatoes themselves. If you cannot find blue potatoes, purple ones will do, or simply use all red and white. This recipe is obviously perfect for the 4th of July due to the coloring, but you can enjoy it year-round. Red, White & Blue Potato Salad is even better at room temperature than cold.
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients:
1/2 pound baby red rose potatoes (new potatoes)
1/2 pound baby white rose potatoes
1/2 pound small blue (or purple) potatoes (see notes)
1/4 cup mayonnaise
1/8 cup ranch dressing
1/2 Tablespoon champagne vinegar (or white vinegar)
1/4 teaspoon dried dill weed
Pinch of sugar (optional)
1/4 cup thin-sliced green onions, tops included (see notes)
Salt and freshly ground black pepper to taste
Grape tomatoes for garnish
Preparation:Simmer red, white, and blue potatoes, skins on, in salted water until tender, but not mushy. Let cool until easy enough to handle, but still warm. Cut into 1-inch pieces. Combine mayonnaise, ranch dressing, champagne vinegar, dill weed, and optional sugar. Pour over warm potatoes and toss to coat. Season with salt and pepper to taste. Refrigerate 2 hours or more to let flavors meld. Let come to room temperature to serve. Garnish with grape tomatoes. Recipe may be easily doubled. Yield: about 6 servings Notes: Waxy potatoes such as red rose, white rose, blue, purple, and gold potatoes are best for potato salad because they are not grainy or mealy and hold together well. You may substitute chopped chives for the green onions.
The beautiful colors of this red, white, and blue potato salad come from the potatoes themselves. If you cannot find blue potatoes, purple ones will do, or simply use all red and white. This recipe is obviously perfect for the 4th of July due to the coloring, but you can enjoy it year-round. Red, White & Blue Potato Salad is even better at room temperature than cold.
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients:
1/2 pound baby red rose potatoes (new potatoes)
1/2 pound baby white rose potatoes
1/2 pound small blue (or purple) potatoes (see notes)
1/4 cup mayonnaise
1/8 cup ranch dressing
1/2 Tablespoon champagne vinegar (or white vinegar)
1/4 teaspoon dried dill weed
Pinch of sugar (optional)
1/4 cup thin-sliced green onions, tops included (see notes)
Salt and freshly ground black pepper to taste
Grape tomatoes for garnish
Preparation:Simmer red, white, and blue potatoes, skins on, in salted water until tender, but not mushy. Let cool until easy enough to handle, but still warm. Cut into 1-inch pieces. Combine mayonnaise, ranch dressing, champagne vinegar, dill weed, and optional sugar. Pour over warm potatoes and toss to coat. Season with salt and pepper to taste. Refrigerate 2 hours or more to let flavors meld. Let come to room temperature to serve. Garnish with grape tomatoes. Recipe may be easily doubled. Yield: about 6 servings Notes: Waxy potatoes such as red rose, white rose, blue, purple, and gold potatoes are best for potato salad because they are not grainy or mealy and hold together well. You may substitute chopped chives for the green onions.
Patriotic Cupcakes Recipe
http://homecooking.about.com/od/dessertrecipes/r/blc129.htm?nl=1
These red, white, and blue cupcakes are decorated for the 4th of July, but you'll want to serve them year-round. Make the best of fresh blueberries and cherries in a tasty muffin topped with cream cheese frosting, fresh blueberries, and red fruit leather. Let the kids have fun decorating the cupcakes. The fruit leather resembles the stripes on the American flag while the blueberries become the stars. Small blueberries are best for decorating.
Prep Time: 15 minutes
Cook Time: 35 minutes
Ingredients:
1 package French vanilla cake mix
1/2 cup applesauce
3 eggs
1 cup water
2 cups (about) small fresh blueberries, divided use
1/2 cup dried cherries
8 ounces cream cheese, at room temperature
1/2 cup confectioners' sugar or to taste
1 teaspoon pure vanilla extract
1 roll red-colored fruit snack or fruit leather
Preparation:Soak dried cherries in hot water for 15 minutes to plump. Drain thoroughly, then dry with paper towels. Set aside. Preheat oven to 350 degrees. Line standard-size muffin tin with foil or paper muffin cups. Combine cake mix with applesauce, eggs, and water, mixing on low speed for 30 seconds. Increase to medium speed and beat another 2 minutes. Fold in cherries. Divide batter evenly into 24 paper-lined muffin cups. Drop 5 blueberries on top of the batter for each cupcake. Do not mix or press the blueberries into the batter. Bake 18 to 20 minutes, until lightly browned. Cool to room temperature on wire racks before proceeding. Beat cream cheese with confectioners' sugar and vanilla extract until smooth and creamy. Spread cream cheese frosting on tops of cooled cupcakes. Using remaining blueberries, stud cupcakes with blueberries in rows (for stars) over the upper left quarter of the cupcake. Cut the roll of fruit leather snack into strips 1/8 inch wide and 2 inches long. Place red fruit strips across the remainder of the cupcake surface in rows (for stripes) over frosting. Refrigerate to set frosting. These are fun for the kids to decorate for 4th of July, Flag Day, or Memorial Day. Yield: 24 cupcakes
These red, white, and blue cupcakes are decorated for the 4th of July, but you'll want to serve them year-round. Make the best of fresh blueberries and cherries in a tasty muffin topped with cream cheese frosting, fresh blueberries, and red fruit leather. Let the kids have fun decorating the cupcakes. The fruit leather resembles the stripes on the American flag while the blueberries become the stars. Small blueberries are best for decorating.
Prep Time: 15 minutes
Cook Time: 35 minutes
Ingredients:
1 package French vanilla cake mix
1/2 cup applesauce
3 eggs
1 cup water
2 cups (about) small fresh blueberries, divided use
1/2 cup dried cherries
8 ounces cream cheese, at room temperature
1/2 cup confectioners' sugar or to taste
1 teaspoon pure vanilla extract
1 roll red-colored fruit snack or fruit leather
Preparation:Soak dried cherries in hot water for 15 minutes to plump. Drain thoroughly, then dry with paper towels. Set aside. Preheat oven to 350 degrees. Line standard-size muffin tin with foil or paper muffin cups. Combine cake mix with applesauce, eggs, and water, mixing on low speed for 30 seconds. Increase to medium speed and beat another 2 minutes. Fold in cherries. Divide batter evenly into 24 paper-lined muffin cups. Drop 5 blueberries on top of the batter for each cupcake. Do not mix or press the blueberries into the batter. Bake 18 to 20 minutes, until lightly browned. Cool to room temperature on wire racks before proceeding. Beat cream cheese with confectioners' sugar and vanilla extract until smooth and creamy. Spread cream cheese frosting on tops of cooled cupcakes. Using remaining blueberries, stud cupcakes with blueberries in rows (for stars) over the upper left quarter of the cupcake. Cut the roll of fruit leather snack into strips 1/8 inch wide and 2 inches long. Place red fruit strips across the remainder of the cupcake surface in rows (for stripes) over frosting. Refrigerate to set frosting. These are fun for the kids to decorate for 4th of July, Flag Day, or Memorial Day. Yield: 24 cupcakes
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