To Your Health
July, 2010 (Vol. 04, Issue 07) |
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3. Biotin
Functions: Biotin or vitamin H/B7 is involved in carbon dioxide transfer and is therefore essential to the metabolism of carbohydrates and fats. It is also involved in making glucose for energy production and assists in protein synthesis.
Biotin deficiency results in fatigue, depression, nausea, muscle pains, hair loss, anemia, neurologic symptoms, and impaired immune system function.
Sources: Biotin is typically found in liver, egg yolk, cereals, legumes, nuts, beans, cauliflower, chocolate, dairy products, wheat germ, whole grains, and grasses. Intestinal bacteria produce a small amount of biotin, which may be absorbed and contribute to daily needs.
Recommended Daily Intake: Vitamin H works best when combined with other B vitamins. The recommended daily intake is around 300 micrograms.
4. Pantothenic Acid
Functions: Pantothenic acid (B5) can be found in all living cells and most foods. Its name comes from the Greek word pantos, meaning "everywhere." Deficiency is difficult to diagnose because it appears to affect all organs and their ability to handle stressors, both emotional and physical. Like other B vitamins, pantothenic acid helps the body extract energy from carbohydrates, fats, and proteins. It also helps to metabolize fats, produce red blood cells, and synthesize stress hormones from the adrenal gland; it is therefore commonly found in "anti-stress" formulas. Pantothenic acid is necessary to maintain good health and may be useful in treating rheumatoid arthritis. It can also be used to lower blood cholesterol and triglyceride levels. B5 deficiency is extremely rare in people who eat a variety of foods. Symptoms of deficiency have occurred only in experimental situations.
Sources: Rich sources of pantothenic acid include liver and kidney, yeast, egg yolk, and broccoli.
Recommended Daily Intake: 5 mg per day is considered adequate intake for adults.
5. Vitamin K
Functions: Vitamin K appears in two naturally occurring form; the first is K1 from plants, and the second, K2, is derived from bacteria synthesis. Vitamin K is a fat-soluble vitamin essential for the functioning of several proteins involved in blood clotting. It also prevents the calcification of soft tissue and cartilage, while facilitating normal bone growth and development in addition to helping with cell growth.
Because the body stores very little vitamin K, its supplies are rapidly depleted without regular dietary intake. Overt vitamin K deficiency results in impaired blood clotting, which might be evidenced by easy bruising and bleeding, nosebleeds, bleeding gums, blood in the urine and stool, or extremely heavy menstrual bleeding. In infants, vitamin K deficiency may result in life-threatening bleeding within the skull (intracranial hemorrhage).
Sources: Green leafy vegetables and some vegetable oils (soybean, cottonseed, canola, and olive) contribute significant dietary vitamin K.
Recommended Daily Intake: Adequate Intake (AI) for vitamin K ranges from 2.0 micrograms/day for infants to 120 mcg/day for adults. People who are at risk of forming blood clots should avoid excessive supplementation with vitamin K. Some oral anticoagulants, such as warfarin (Coumadin), inhibit coagulation through antagonism of the action of vitamin K.
