Nutrition and Diet

Discover Nutrition and Diet insights – expert advice, healthy recipes, dietary tips, and wellness guidance for a balanced lifestyle.

Biotin: Understanding Its Importance for Health and Well-Being

Reading Time: 5 minutesBiotin: Understanding Its Importance for Health and Well-Being The vitamin biotin, commonly referred to as vitamin B7 or vitamin H, is a water-soluble vitamin. The name “vitamin H” originates from the German words ‘Haar and Haut,’ which means hair and skin, highlighting its significance for these aspects of health. Biotin naturally occurs in various food items such as eggs, nuts and certain vegetables. It’s also commonly included in dietary supplements, often marketed for its potential benefits in promoting healthy hair and skin, as well as supporting overall well-being.   The role of Biotin in our body:  Biotin plays a vital role in the metabolism of fats, carbohydrates, proteins, etc. It helps convert these macronutrients into energy that the body can use. Also, biotin is responsible for maintaining cardiovascular health, and proper nerve functioning.  Biotin is often associated with promoting the health of hair, nails, and skin. It is a common ingredient in many beauty supplements.  Biotin is essential in the regulation of genes (as it modifies the activities of transcription factors), histone modifications, and cell signalling.  Biotin is considered to be important in breaking down macronutrients, it is involved in processes such as the synthesis of fatty acids, breakdown of amino acids, and glucogenesis.  Apart from this, biotin plays a key role in lactation, pregnancy, and regulation of blood sugar levels in type 2 diabetic patients. Sources of Biotin: Biotin is present in a variety of plant and animal-based food items, some of which include:  Eggs: The egg yolk is particularly renowned for its high biotin content. However, it’s advisable to cook them as avidin in raw egg whites can interfere with biotin absorption. Spinach: Spinach is not only a good source of biotin but also offers a variety of other vitamins (such as Vitamin A, C, and Folic acid) and minerals (such as Iron, Calcium, and potassium).  Sweet potatoes: Rich in antioxidants, fibre, vitamins, and minerals, sweet potatoes are a nutritious source of biotin Avocados: These are high in biotin and provide vitamin E, which is beneficial for skin and hair health. Organ meats: The liver, particularly chicken liver, is a potent source of biotin. Just 3 ounces of cooked chicken liver can provide a significant amount of biotin. Nuts: Nuts, such as almonds, peanuts, and walnuts, contain biotin and can be included in your diet. Along with these some other food items such as mushrooms, legumes, salmon, yeast, and dairy products are rich in biotin.   What are the normal biotin levels? The normal ranges for biotin levels in the blood serum is approximately: Adults: 133-329 picomoles per litre (pmol/L) Children: 157-425 pmol/L On average in adults, the normal urine biotin concentration must be around 18-127 nmol/24hrs. Biotin Deficiency The biotin deficiency is relatively rare in healthy individuals because biotin is found in a variety of foods, and the body requires only a small amount of it. However, certain medical conditions or genetic factors can lead to biotin deficiency or impaired biotin metabolism. An unusual decrease in biotin excretion through urine signals a deficiency in biotin. Similarly, an elevated excretion of 3-hydroxyisovaleric acid (above 3.3 mmol/mol creatinine) or 3-hydroxyisovalerylcarnitine (above 0.06 mmol/mol creatinine) is indicative of reduced MCC (3-methylcrotonyl-CoA carboxylase) activity, suggesting a biotin deficiency.   What are the signs and symptoms of Biotin deficiency? The Symptoms such as hair fall, conjunctivitis, brittle nails, and rashes, may indicate biotin deficiency. In severe cases of deficiency, In adults, symptoms may include seizures, skin infections, fragile nails, and neurological issues like depression, lethargy, hallucinations, and tingling sensations in the extremities. In infants, symptoms may manifest as hypotonia, lethargy, and developmental delays Serum concentrations of biotin and its metabolites can be increased by administration of oral doses.   Recommended Amounts There’s no Recommended Dietary Allowance (RDA) for biotin because there isn’t sufficient evidence to determine a daily requirement for most healthy individuals. Adolescents and adults are often advised to take between 30 to 100 micrograms (mcg) of biotin daily. Supplements and gummies:  The significance of biotin was first noticed when rats with the absence of biotin in their diet showed disorders such as neuromuscular dysfunction, dermatitis, and alopecia.  In case suffering from a biotin deficiency, supplements can help level up the required concentrations of biotin in the body. A wide range of dietary supplements for biotin are available, including supplements that contain just biotin, and supplements containing various combinations of vitamins and B-complex. However, it is important to choose according to the individual’s deficiencies and requirements.  Biotin gummies are a popular dietary supplement option for individuals looking to increase their biotin intake. Biotin gummies are easy to take and often more enjoyable than swallowing pills or capsules.   Biotin for skin and hair health:  In a recent decade, biotin has become commercially popular for its claimed benefits on skin, nails, and hair health. Biotin is an important nutrient that helps with the production of keratin.  Hair Health: Studies reveal that low levels of biotin can cause hair loss.  Biotin supplements are often prescribed for the strengthening of hair. Cosmetic products also tend to contain biotin as an alternative supplement. Biotin is known to improve the elasticity of hair and reduces brittleness which prevents the strands from breakage. It has been reported that people using biotin-enriched hair products experienced thickness in hair, texture, and overall hair health.    Skin Health: Biotin is said to promote radiant complexion as it is significant in the production of fatty acids which are responsible for maintaining healthy skin cells. And speeds up the process of regeneration supporting the collagen protein which imparts elasticity to the skin. However, the complete role of biotin in maintaining healthy skin has not been elucidated by scientists. The influence of vitamins on the skin may be associated with the effect on the metabolism of fat. Despite the rising craze for biotin in the media, only a small amount of literature is found to support the biotin claims for skin and hair health.   Conclusion:  Biotin plays a vital role in

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Benefits of Omega Fatty Acids

Reading Time: 9 minutesExploring the Health Benefits of Omega Fatty Acids People have shown significant interest in specific foods known for their health-enhancing effects. These foods offer more than just basic nutrition; they deliver additional health benefits. Including polyunsaturated fatty acids such as omega fatty acids in your diet is essential, given their profound significance for overall health.   What are Omega fatty acids? Omega fatty acids are the type of polyunsaturated fats, that play a vital role in numerous physiological processes within the body. They are classified into diverse types, distinguished by their chemical makeup. Among them, two are well studied and stand out significantly due to their acknowledged significance as integral elements of a wholesome diet as well as their associated health benefits.   Here is an overview of these 2 well-known common types: Omega 3 fatty acids: This group of fatty acids contains its first unsaturated bond at the third position from the omega carbon. Omega 3s are beneficial for health and are further classified into subtypes. The three kinds of Omega-3 fatty acids include:   Alpha-linolenic acid (ALA): ALA is primarily obtained from plant-based foods such as flaxseeds, chia seeds, walnuts, and certain vegetable oils. Eicosapentaenoic acid (EPA): EPA is commonly present in fatty fish like salmon, mackerel, and sardines. It is linked to cardiovascular health and the reduction of inflammation. Docosahexaenoic acid (DHA): Similar to EPA, DHA is present in fatty fish and holds significant importance for brain health and the development of the nervous system. It is also naturally occurring in breast milk and is frequently supplemented in infant formula to support early growth and cognitive development. Omega 6 fatty acids: There are four types of Omega-6 fatty acids: Linoleic acid (LA) Conjugated linoleic acid (CLA) Arachidonic acid (ARA) Gamma linolenic acid (GLA) A deficiency in either Omega-3 or Omega-6 fatty acids can lead to dermatitis, skin roughness, and other skin-related problems. An estimated 95% of the global population is believed to have an inadequate intake of omega-3 fatty acids, highlighting its status as an essential nutrient. Omega-6 fats also play a significant role in the body similar to omega-3s, but they should be consumed in balance with Omega-3 fatty acids. Sources of omega-6 fatty acids include vegetable oils (such as soybean, corn, and sunflower oil), nuts, seeds, and processed foods.   Need for Balancing Omega-3 and Omega-6 Intake: In the modern Western diet, there is frequently an elevated ratio of omega-6 to omega-3 fatty acids, potentially leading to chronic inflammation. To address this, increasing the consumption of foods rich in omega-3 or incorporating omega-3 supplements can aid in rebalancing this ratio and mitigating inflammation.   Where do omega-3 Fatty acids occur in the human body? Omega-3 fatty acids are found in various parts of the body, where they play important roles in supporting overall health.   Cell Membranes: Omega-3s, particularly DHA, are integral components of cell membranes, where they play a crucial role in maintaining membrane fluidity, flexibility, and overall cell function. Brain: DHA is highly concentrated in the brain and is essential for proper brain development and function. It is a major structural component of brain cell membranes and supports cognitive processes. Eyes: DHA is also present in high concentrations in the retina of the eyes, contributing to visual function and health. Heart and Blood Vessels: EPA and DHA are known for their cardiovascular benefits. They help reduce inflammation, lower triglyceride levels, and improve blood vessel function, thus supporting heart health. Joints: Omega-3s can help reduce inflammation in joints and may provide relief for conditions like arthritis. Skin: Omega-3s help maintain the skin’s barrier function, hydration, and overall health. They play a role in managing skin conditions and promoting a healthy complexion. Liver: Omega-3s may support liver health by reducing inflammation and improving fat metabolism. Immune System: Omega-3s can modulate the immune response and contribute to a balanced immune system. Endocrine System: Omega-3s are involved in the regulation of hormone production and overall hormonal balance. Nervous System: Omega-3s are important for the proper functioning of the nervous system, including neurotransmitter synthesis and nerve signal transmission. It’s crucial to recognize that although the body can produce certain Omega-3s, like alpha-linolenic acid (ALA), its efficiency in synthesizing EPA and DHA is limited. Consequently, ensuring an adequate intake of EPA and DHA through dietary sources or supplements becomes essential for maintaining optimal health, particularly given their diverse and extensive benefits across various bodily functions.   Benefits of Omega-3 Fatty Acids Omega Fats for Cardiac Health: Omega-3 fatty acids are widely recognized for their positive impact on cardiac health and blood vessels through various mechanisms: Arrhythmia Prevention: Omega-3s are acknowledged for their ability to lower the risk of arrhythmias, which are irregular heartbeats. This can also contribute to reducing the likelihood of cardiac abnormalities like myocardial infarction (heart attack) and angina. Prevent plaque build-up: Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) play a role in preventing plaque buildup (atherosclerosis) in several ways: Anti-Inflammatory Effects: Omega-3s have anti-inflammatory properties that help reduce inflammation within the blood vessels. Chronic inflammation is a key factor in the development of atherosclerosis and plaque formation. By lowering inflammation, omega-3s can slow down the initiation and progression of plaque buildup. Triglyceride Reduction: Omega-3s can lower levels of triglycerides, a type of fat in the blood. Elevated triglyceride levels are associated with an increased risk of atherosclerosis and cardiovascular disease. By reducing triglycerides, omega-3s contribute to a healthier lipid profile and help prevent the deposition of fats within arterial walls. Blood Pressure Regulation: Omega-3s help regulate blood pressure levels. High blood pressure is a risk factor for atherosclerosis, as it can damage the lining of blood vessels and promote plaque formation. Omega-3s support optimal blood pressure, reducing stress on the arterial walls and minimizing the risk of plaque buildup. Anti-Platelet Activity: Omega-3s have mild anti-platelet effects, which means they can help prevent excessive blood clotting. Clots can contribute to the development of plaques by narrowing the blood vessels and obstructing blood flow.

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Gluten-free Diet: Necessity or just a Craze?

Reading Time: 4 minutesThe gluten-free diet forces you to eat healthier unprocessed foods with fewer calories which aid in weight loss and improves overall health. – Dr. Aarti Nehra, MBBS, MMST The gluten-free diet forces you to eat healthier unprocessed foods with fewer calories which aid in weight loss and improves overall health. – Dr. Aarti Nehra Gluten-free Diet: Necessity or just a Craze? The Gluten-free diet has been promoted extensively by many celebrities across the world for weight loss. Athletes have also attested to the health benefits of a gluten-free diet. And, then comes the craze to follow your role model. The market is flooded with products that are marked Gluten free. But is it really worth following a gluten-free diet even when you don’t have any issues with Gluten in the first place? Let’s find out in this article what is gluten and why it is so popular. What is Gluten? Gluten is a protein found in cereal grains, particularly in wheat, barley, and rye. Gluten is composed of two proteins: Gliadin: It imparts cohesiveness and extensibility. Glutenin: It is responsible for maintaining elasticity and strength. This structural protein gives a stretchy quality to the dough. Gluten is used as an important binding agent in preparing specific foods and adds a nutty and tasty flavor to food. It is also used for the certain texture that it offers to the foods. Foods that contain gluten include bread, burger, pasta, pizzas, etc. Oats are naturally gluten-free, although might contain gluten through cross-contamination especially when oats are processed in a wheat facility.  Gluten is available in markets in the form of wheat gluten, and seitan which is a high-protein vegan source for protein.  Gluten-free alternatives for all these products are also available and labelled under the category of ‘gluten-free’. According to the FDA rules, the food items labelled ‘gluten free’, ‘no gluten’ etc., must contain less than 20 parts per million of gluten. Gluten foods include Pasta. [Image source: Pixabay] Disorders related to Gluten Wheat allergy: Immune system responds to food containing wheat protein and has an IgE-mediated reaction to the proteins. Wheat allergy usually develops during early infancy and children are believed to outgrow it by the age of 3 to 5 years. An allergy to wheat does not permanently damage the gastrointestinal (GI) system. Celiac disease: Autoimmune disorder of the small intestine, Celiac disease is seen mostly in genetically susceptible people when they consume gluten. Gluten causes damage to the villi in the small intestine leading to malabsorption of nutrients. The prevalence of celiac disease is around 1% of the worldwide population. Non-gluten sensitivity: This is a condition where consuming gluten-containing food items can cause symptoms such as bloating, gas, ataxia, fatigue, headaches, dizziness, etc. This condition is also called sensitivity to gluten, or intolerance of gluten. It is important to avoid gluten for people with disorders related to gluten or those who feel unwell from the consumption of gluten. What is a gluten-free diet and why has it become so popular? A gluten-free diet refers to a certain diet where food items containing gluten are excluded. This includes wheat and various other gluten-containing grains. Typically for gluten-free diets, emphasis is placed on eating only whole foods such as eggs, fruits, vegetables, and legumes. People have been adopting gluten-free diets even in the absence of celiac disease or disorders that are related to gluten. The gluten-free diet has become widely popular in recent years. According to the surveys, around 30% of adults have limited and avoided the intake of gluten despite not being diagnosed with any kind of gluten-related disorder. Reportedly, an enormous craze for gluten-free diets has been associated with several non-scientific claims that avoiding gluten can have immense health benefits and attributes such as weight loss and lowering the risk of developing cardiovascular disorders. Apart from this, celebrities and athletes opting for a gluten-free diet also influences the diet choices of the population. It has been found that around 27% of people have chosen gluten-free diets to aid in weight loss. 65% of adults are under the impression that gluten-free diets are healthier.  Dr. Gurmeet Kaur, MD – The Green Corridor, PRISMS, Aartery A balanced diet that includes gluten-containing grains can provide essential nutrients like iron, calcium, vitamins, minerals, and fiber, which may be lacking in a gluten-free diet. For those with celiac disease or gluten sensitivity, avoiding gluten is necessary. However, individuals without such conditions should be cautious when adopting a gluten-free diet, as some gluten-free products may be higher in fats and cholesterol, potentially increasing the risk of cardiovascular issues. It’s essential to make informed choices and consult a healthcare professional for personalized dietary advice. Should Everyone go Gluten-free? Cutting back on gluten without consulting with a physician would cause one to miss out on the important nutrients that are required daily, these include fiber, calcium, iron, etc. In the case of gluten-related disorders, it makes sense to follow a gluten-free diet. In case of no abnormalities associated with gluten, evidence shows the disadvantages of choosing gluten-free diets. Gluten-free products such as cereals, pasta, and bread tend to have a low content of potassium, zinc, and iron. A gluten-free diet may lead to the risk of developing nutritional deficiencies such as iron, vitamins, and minerals. Take away Awareness is needed when choosing any kind of diet as it has an impact on overall health and well-being. For those diagnosed with gluten-related disorders, it is important to avoid gluten. However, experiments with gluten-free diets must be avoided. Cutting gluten without proper consultation from a doctor, and experimenting with diets for the sake of weight loss, with no scientific evidence supporting the claim can turn out to be extremely harmful.  Author: Sanika Pande

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