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Biotyna a łuszczyca - Kluczowe informacje i badania naukowe
Dieta w łuszczycy
Łuszczyca należy do chorób autoimmunologicznych, dlatego głównym celem żywienia jest wyciszenie stanu zapalnego w organizmie. Dieta powinna opierać się na świeżych, nisko przetworzonych produktach. Ważnymi składnikami są antyoksydanty (wit. A, C, E, polifenole), minerały (selen, cynk), kwasy tłuszczowe omega-3, witaminy z grupy B (B3, kwas foliowy, biotyna).
W leczeniu łuszczycy pomaga także zredukowanie kalorii, zwłaszcza jeśli pacjent ma nadwagę lub otyłość. Zbyt wysoka masa ciała to większe ryzyko nawrotów choroby. Dobrym narzędziem może być okresowy post.
Niekiedy poprawę stanu zdrowia osiąga się poprzez wprowadzenie tzw. protokołu autoimmunologicznego (AIP). Jest to dieta bardzo restrykcyjna, dlatego powinna być prowadzona z pomocą dietetyka.
Warzywa i owoce
Podstawowym elementem diety powinny być warzywa, zwłaszcza zielonolistne (np. jarmuż, szpinak, natka pietruszki), które dostarczają foliany. Żółte i czerwone warzywa (np. papryka, pomidory) dostarczają witaminę C oraz likopen, z kolei pomarańczowe (marchew, dynia) beta-karoten. Owoce jagodowe (jagody, borówki, truskawki, maliny, jeżyny), ciemne winogrona, czerwona kapusta i kiełki są źródłem cennych polifenoli.
Z reguły, im więcej kolorów warzyw i owoców, tym więcej dostarczymy różnorodnych składników dla organizmu. Warto jeść także kiszonki (np. kiszona kapusta, ogórki, zakwas buraczany), gdyż pomagają utrzymać dobrą mikroflorę jelitową.
Tłuszcze
W leczeniu łuszczycy dużą rolę odgrywają dobrej jakości tłuszcze. Wyróżniamy tu kilka grup. Po pierwsze nienasycone kwasy tłuszczowe omega-3, zarówno pochodzące od zwierząt EPA i DHA (tłuste ryby morskie, owoce morza), jak i roślinny kwas alfa-linolenowy (olej lniany, olej rydzowy).
Po drugie, na szczególną uwagę zasługuje kwas gamma-linolenowy (GLA), który wykazuje silne działanie przeciwzapalne. Jego źródłem jest olej z wiesiołka i olej z ogórecznika. Kolejna grupa to kwasy omega-9: oliwa z oliwek i awokado.
Biotin Benefits
Biotin, also known as vitamin B7, supports many parts of your body, including your nervous system, liver, eyes, hair, and skin. It helps the enzymes in your body carry out their jobs and keeps cells working as they should.
Some of its possible health benefits include:
Diabetes management
Studies show that biotin supplements may help manage symptoms of diabetes. It might help reduce blood sugar levels, total cholesterol, and blood fats in some people with diabetes. But it doesn't have much effect on insulin levels.
Plus, B vitamins are important for your brain and nervous system, which could help with neurological symptoms of diabetes, such as neuropathy (nerve damage). We need more research on this, though.
Biotin for hair
Some people have turned to biotin for longer, healthier hair. Research suggests that biotin supplements may benefit people with biotin deficiency or certain medical conditions affecting hair growth, such as alopecia. But there's a lack of evidence to show biotin works to grow hair in people without these conditions.
Nail health
As with hair, there's not enough scientific proof that biotin will give you longer, stronger nails unless you have a health condition that affects them.
Biotin for skin
Researchers have looked at the role of biotin in various skin conditions. They've linked a shortage of the vitamin to dermatitis, acne scarring, and other skin problems, but they need to do more research into how biotin levels affect your skin.
Prenatal care
During pregnancy, make sure to eat foods rich in biotin or talk to your doctor about taking a biotin supplement.
Nerve health
Biotin is thought to help nerves recover from damage, especially in people with progressive diseases, such as multiple sclerosis. But recent studies don't show any long-term benefits of taking high doses of biotin for nerve health.
Benefits of Biotin
Because of this, biotin deficiency is rare, and a severe biotin deficiency in healthy people eating a balanced diet has never been reported.
The adequate intake (AI) for biotin is 30 micrograms (mcg) per day for adults and 35 mcg per day for breastfeeding women. Based on studies performed in Western populations, most people take in between 35–70 mcg of biotin per day, which exceeds the amount needed to support health.
For this reason, most people do not need to supplement with biotin. However, biotin supplements may be helpful for specific populations.
Can Benefit Pregnant and Breastfeeding Women
During pregnancy and lactation, the need for many nutrients increases. Research shows that as many as one-third of pregnant women develop marginal biotin deficiency even when they’re consuming the recommended amount of biotin on a daily basis.
Some studies suggest that biotin deficiency during pregnancy may increase the risk of preterm labor or fetal growth restriction.
What’s more, evidence suggests that biotin deficiency is more common in women with hyperemesis gravidarum, a condition that causes extreme nausea and vomiting during pregnancy.
Evidence suggests that pregnant women may need to take in two to three times the biotin AI to meet demands during pregnancy.
Breastfeeding also increases the demand for biotin. It’s important for pregnant and breastfeeding women to prioritize biotin-rich foods or take a prenatal supplement that provides an appropriate amount of biotin.
May Reduce Multiple Sclerosis Symptoms
Multiple sclerosis (MS) is a disease that impacts the central nervous system and causes symptoms like fatigue, difficulty walking, and weakness.
Limited evidence suggests that high-dose biotin supplements may help decrease symptoms in people living with MS. Biotin activates acetyl-coA carboxylase, an enzyme involved in the synthesis of a layer of protein and fatty substances that surrounds nerves known as myelin. In people with MS, there is decreased synthesis of myelin, which is why scientists believe that biotin supplements may benefit those with MS.
Foods With Biotin
Biotin is a water-soluble vitamin, which means your body can't store it they way it stores fat-soluble vitamins. Instead, you have to replace it daily. Bacteria in your gut can create biotin, though researchers aren't sure what role this plays in your overall biotin levels.
Foods high in biotin include:
Beef liver. Just 3 ounces of cooked liver has 30.8 micrograms, which is 100% of your daily value.
Eggs, especially egg yolks. One cooked egg has 10 micrograms of biotin.
Milk. One cup of 2% milk has 0.3 micrograms of biotin. Milk also contributes to bone and teeth health, and it is a good source of protein, calcium , phosphorous, potassium, and vitamin D.
Bananas. One serving (half a cup) of banana has 0.2 micrograms of biotin. Bananas also have vitamin B6, vitamin C, and the minerals manganese, potassium, and magnesium.
Nuts and seeds have biotin, but how much you get depends. For instance, a quarter- cup of roasted almonds has 1.5 micrograms, but just six walnut halves have 9.5 micrograms. A quarter-cup of roasted sunflower seeds has 2.6 micrograms of biotin, more than the amount present in any other seed.
Pork chops. A 3-ounce serving of pork chops has 3.8 micrograms of biotin.
Salmon. A 3-ounce serving of cooked salmon has 5 micrograms of biotin, about 17% of your daily value.
Sweet potatoes have 2.4 micrograms of biotin in half a cup, about 8% of your daily value of biotin.
Mushrooms have biotin, too. A 100-gram serving of portabella mushrooms (a little more than 1 cup) contains 11.1 micrograms.
