Sunday, April 25, 2010

For a Fan

Happy Sunday! Hope your enjoying your weekend! I know I am.

I just recently received a SS Fan question about supplementing a particular nutrient. Check it out...

You asked: I take Biotin pills for my hair and nails. Don't really know what Biotin is though, can it be found in foods you eat or are there foods that are particularly better that help your hair look thicker and silkier and help your nails grow?

Your Smart Snacker weighs-in: So, let's start with the basics! The Biotin nutrient helps your body produce energy in your cells and helps metabolize proteins, fats and carbohydrates from food. Biotin helps your body use your food for fuel! What a smart little nutrient!
Biotin can be found in a wide variety of foods. According to the American Dietetic Association, it is found in:
-eggs
-liver (eeek, no thanks!)
-yeast breads
-cereals
(above are among the best sources)

-peanuts
-cottage cheese

It is rare for a healthy person to not get enough Biotin if consuming a healthful diet because your body also produces biotin in your intestinal bacteria (or flora). As a result deficiencies are rare. On a similar note, consuming excess amounts of biotin is uncommon. In accordance with the American Dietetic Association, the Adequate Intake (AI) for biotin is 30 micrograms (mcg) daily for adult males and females including during pregnancy. Need an idea of how much this is?
1 large egg has 11 mcg
1/2 cup of peanuts has 5 mcg
1/2 cup cottage cheese has 5 mcg
1 slice of whole grain bread has 2 mcg


Keep the questions coming! Feel free to leave one on a comment or email your SS at perfectportion@gmail.com.


See ya fans!

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