As you already know from previous article, vitamin B contains 8 different vitamins, which helps the body to use energy-yielding nutrients like carbohydrates, fat and protein as fuel. Therefore, this article will describe the other vitamins from the group of vitamin B.
Vitamin B7 (Biotin)
Vitamin B7, also called biotin, is a vital part of a healthy metabolism and creating important enzymes. Biotin is often used to strengthen hair and nails, and is also called Vitamin H (Alina Bradford, 2015). According to the University of Maryland Medical Center, vitamin B7 involves in the metabolism of carbohydrates, fats and amino acids. Vitamin B7 deficiency is extremely rare. Scientists say intestinal bacteria most likely produce vitamin B7 in quantities beyond our daily requirements. Hence, government health departments in most countries do not recommend daily intake amounts (Christian Nordqvist, 2014).
Dietary source: egg yolk (raw), liver, peanuts, yeast, bread, cheese, liver, pork, salmon, avocado, raspberries, cauliflower (raw).
Vitamin B9 (Folate)
In the Netherlands, vitamin B9 is called as vitamin B11. Generally, vitamin B9 or folate plays crucial part for proper brain function and plays an important role in mental and emotional health (University of Maryland Medical Center, 2015). Pregnant women need more folate to lower the risk of neural tube birth defects, including cleft palate, spina bifida, and brain damage. Many people assume that normal dietary folate levels is sufficient. It is highly advisable to have 400mcg of folate per day. There are annually more than 7,000 European children born with spina bifida (incomplete closure of the neural tube). Insufficient of vitamin B9 leads to poor growth, tongue inflammation, gingivitis, loss of appetite, shortness of breath, diarrhea, irritability, forgetfulness, mental sluggishness.
Dietary source: spinach, dark leafy greens, asparagus, turnips, beets, mustard greens, Brussels sprouts, lima beans, soybeans, beef liver, brewer’s yeast, whole grains, kidney beans, white beans, mung beans, salmon, orange juice, avocado, and milk.
Vitamin B12 (Cobalamin)
Vitamin B12 is important for the production of red blood cells and for the proper functioning of the nervous system. This vitamin is fat-soluble vitamins like a stock in our body, which might sufficient for three years and more. Vitamin B12 deficiency can cause anemia and immune system disorder. Since vitamin B12 cannot be self-produced, you can get it from meat-based foods. Also, food supplement product can be consumed regularly in order to get enough vitamin B12.
B12 is a collective name for four variants of cobalamin, namely cyanocobalamin, hydroxocobalamin, methylcobalamin and adenosylcobalamine. Cyanocobalamin is the most commonly used form of vitamin B12 in dietary supplements. Vitamin B12 that occur in our diet are: hydroxocobalamin, methylcobalamin and adenosylcobalamine.
Dietary source: fish, meat, poultry, eggs, milk, and dairy products.