Vitamin B7 (Biotin)

 Vitamin B7

Vitamin B7, also known as biotin and sometimes referred to as Vitamin H, is a water-soluble vitamin belonging to the class of B vitamins. As this is a water-soluble vitamin, excess of it gets excreted in the urine and is not retained by the body. Hence, daily intake of this vitamin becomes essential for optimal functioning of the body.

Functions

Biotin helps in the synthesis of energy/glucose by breaking down fats, carbohydrates and proteins. It thereby facilitates the uptake of glucose by several cells of the body for their functions. In this regard, research has shown that regular intake in diabetic individuals may be beneficial in controlling blood glucose levels. Biotin also provides health and strength to nails, skin and hair. Vitamin B7 is also essential for maintaining appropriate functioning of the nervous system

Food Sources

The food sources of Vitamin B7 are as follows:

1. chocolates
2. milk
3. nuts and oilseeds
4. soya bean
5. yeast
6. cereals
7. pork
8. organ meats and egg yolk

Do note that egg yolk is a rich source of biotin, but raw uncooked egg white contains compounds that act as inhibitors for biotin. Rich sources of biotin are:

1. chicken liver (a 100g serving contains as much as 170mcg of biotin)
2. yeast (which contains about 200mcg of biotin).
3. egg yolk (about 100gm of egg yolk contains 60mcg of vitamin B7)

Benefits

The health benefits of Vitamin B7 or Biotin include improved metabolism, tissue maintenance, healthy skin, weight loss, relief from heart problems, alopecia, Parkinson’s disease, Rett syndrome and vaginal candidiasis. It also aids in the synthesis of vital components and helps in maintaining blood sugar levels.

Vitamin B7, also known as biotin, happens to be a catalyst for various metabolic reactions in the human body to extract energy. Due to its water solubility, this vitamin is regularly diminished and therefore needs replenishment. The lack of biotin from your normal diet may lead to a number of health disorders. It is necessary to include the recommended amount of this vitamin in your daily diet.

Deficiency

Although a biotin deficiency is very rare, when it does occur symptoms can include:

1. dry, irritated skin
2. brittle hair or hair loss
3. lack or energy or chronic fatigue
4. digestive and intestinal tract issues
5. muscle aches and pains
6. nerve damage
7. mood changes
8. cramps
9. tingling in the limbs
10. cognitive impairments

Dosage

 The recommended intake or adequate requirements of Vitamin B7 is given below:

                    i.            0 – 12 months: 7mcg / day (reads as 7 microgram per day)

                  ii.             1 – 3 years: 8mcg / day

                iii.            4 – 8 years: 12mcg / day

                iv.            9 – 13 years: 20mcg / day

                  v.            14 – 18 years: 25mcg / day

                vi.            18 years and above: 30mcg / day

              vii.            Pregnant women: 30mcg / day

            viii.            Lactating women: 35mcg / day

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Vitamin B6

Vitamin B6

Vitamin B6 is a water-soluble vitamin that is naturally present in many foods, added to others, and available as a dietary supplement

Vitamin B6 in coenzyme forms performs a wide variety of functions in the body and is extremely versatile, with involvement in more than 100 enzyme reactions, mostly concerned with protein metabolism. Both PLP and PMP are involved in amino acid metabolism, and PLP is also involved in the metabolism of one-carbon units, carbohydrates, and lipids. Vitamin B6 also plays a role in cognitive development through the biosynthesis of neurotransmitters and in maintaining normal levels of homocysteine, an amino acid in the blood. Vitamin B6 is involved in gluconeogenesis and glycogenolysis, immune function (for example, it promotes lymphocyte and interleukin-2 production), and hemoglobin formation.

The human body absorbs vitamin B6 in the jejunum. Phosphorylated forms of the vitamin are dephosphorylated, and the pool of free vitamin B6 is absorbed by passive diffusion

 Benefits

What is vitamin B6 good for? Consuming vitamin B6 foods is critical because this vitamin is used on a daily basis since it plays a part in major functions, including movement, memory, energy expenditure and blood flow. It helps the body maintain a healthy nervous system, makes hemoglobin that carries oxygen in red blood cells throughout the body, provides energy from the food that we eat, acts as a natural pain treatment, boosts mood and also creates antibodies that our immune systems use to protect us.

Vitamin B6 Deficiency

Isolated vitamin B6 deficiency is uncommon; inadequate vitamin B6 status is usually associated with low concentrations of other B-complex vitamins, such as vitamin B12 and folic acid. Vitamin B6 deficiency causes biochemical changes that become more obvious as the deficiency progresses.

Vitamin B6 deficiency is associated with microcytic anemia, electroencephalographic abnormalities, dermatitis with cheilosis (scaling on the lips and cracks at the corners of the mouth) and glossitis (swollen tongue), depression and confusion, and weakened immune function. Individuals with borderline vitamin B6 concentrations or mild deficiency might have no deficiency signs or symptoms for months or even years. In infants, vitamin B6 deficiency causes irritability, abnormally acute hearing, and convulsive seizures.

End-stage renal diseases, chronic renal insufficiency, and other kidney diseases can cause vitamin B6 deficiency . In addition, vitamin B6 deficiency can result from malabsorption syndromes, such as celiac disease, Crohn’s disease, and ulcerative colitis. Certain genetic diseases, such as homocystinuria, can also cause vitamin B6 deficiency . Some medications, such as antiepileptic drugs, can lead to deficiency over time.

Food sources of vitamin B6

a)      Milk

b)      Cheese

c)      Salmon Fish

d)      Tuna

e)      Eggs

f)       Chicken liver

g)      Beef

h)      Carrots

i)        Spinach

j)        Sweet potato

k)      Green peas

l)        Bananas

m)    Chick peas

n)      Break fast cereal

o)      Avocado

Recomended Dietary Allowences

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Vitamin B3

Vitamin B3

  Vitamin B3

Vitamin B3 is also known as Niacin. It is a very important nutrient as every part of the body needs it to function properly. Vitamin B3 or Niacin is a water-soluble vitamin that can travel through the human blood stream and thus the body has the option to discharge excess vitamins in form of urine. Therefore, such vitamins can be taken through both food and liquid items, since our body does need a constant supply. According to Delhi-based Nutritionist Dr. Simran Saini, "The prime benefit of Vitamin B3 is that it keeps your bones stronger by helping in the retention of calcium.

Vitamin B3 or Niacin is primarily used to lower high cholesterol levels in the body. It is also used to treat respiratory or vascular disorders. Foods such as fish, nuts and chicken are good sources of this vitamin. It aids in good blood circulation, normal functioning of the brain and boosting memory. It is important to consume appropriate portions of this vitamin as an over dose might cause adverse affects to your health.

Health Benefits of Vitamin B3

Digestion Improves

Niacin aids in the normal functioning of the human digestive system, promoting a healthy appetite, properly functioning nerves, and a glowing skin.

Treats Pellagra

People with weak muscles, digestive problems, skin irritation or pellagra may have a severe vitamin B3 deficiency. These people need to administer an increased dosage of vitamin B3 supplements into their diet.

Reduces Cholesterol Levels

Intake of large quantities of niacin, which would be 1100 or more milligrams in a day, has been proven to considerably reduce the levels of bad LDL cholesterol and raise the good HDL cholesterol, which prevents the thickening of artery walls and conditions like atherosclerosis.

Treats Impotence

Niacin helps in creating sex hormones for people suffering from sexual disorders like impotence and erectile dysfunction.

Provides Energy

Vitamin B3 performs the important function of converting proteins, carbohydrates, and fats into energy.

Improves Mental Health

Even mental derangement and associated conditions may be cured with the administration of niacin supplements or medicinal drugs.

Treats Diabetes

Niacin is known to treat diabetes and high blood sugar levels. Most diabetic patients are able to effectively control HBA1C levels with the help of niacin.

Ideally, women should have at least 15-18mg per day. It is extremely beneficial for women who are on various types of medication. Even those who occasionally use sleeping pills may develop a vitamin B3 deficiency. Men should consume 15-19 mg every day, whereas children should have a 9-13mg dosage of vitamin B3 each day.

Vitamin B3 Deficiency

Clinical symptoms of a vitamin B3 niacin deficiency are usually categorized as the “3 D’s”: dermatitis (skin rashes), diarrhea, or dementia.

Diagnosis is usually clinical, and dietary supplementation with high doses of niacin is usually successful is resolving symptoms.

When a vitamin B3 niacin deficiency is seen, the following are signs and symptoms:

1. Pellagra- characterized by skin inflammation, hallucinations, digestive distress. Usually occurs in malnourished people or those with alcoholism and can include rash, stomatitis, diarrhea, and mental problems
2. Mucous membrane swelling- symptoms which affect the mouth, vagina and urethra tongue can cause pain in the mouth, increased salivation, and edema of the tongue, and ulcers
3. Skin symptoms include several types of lesions
4. Gastrointestinal (digestive) disturbances- symptoms include burning in the pharynx and esophagus,  stomach and abdominal discomfort, constipation, nausea, vomiting, and diarrhea
5. Brain impairment and psychosis- impaired consciousness, cognitive decline (dementia), disorientation, confusion, depression, mania, or paranoia.

 Food Sources of Vitamin B3
 

Niacin found in meat, turkey, tuna fish, eggs, poultry products, curds, brewer’s yeasts, peanuts, legumes, potatoes, cheese, brown rice, oats, barley, wheat flakes and milk. Foods like bread and cereals are also rich in niacin. Even tryptophan-rich foods like yogurt and eggs can boost niacin levels. Foods such as fish, nuts, dried grains, liver, chicken, lean red meat, whole grains, enriched refined grains and dried beans are good sources of vitamin B3.

RDA

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VITAMIN B5

VITAMIN B5

Vitamin B5, also called pantothenic acid and pantothenate, is vital to living a healthy life. Like all B complex vitamins, B5 helps the body convert food into energy. B5 is naturally found in many food sources. "Pantothenic," in fact, means "from everywhere," because the vitamin is available in so many food sources. 

Vitamin B5 plays a pivotal role in the breakdown of fats, carbohydrates and proteins for providing energy to the cells. It is also required for the production of red blood cells, steroids, neurotransmitters and stress related hormones. It helps in maintaining a healthy digestive tract and also assists the body in making an optimal use of vitamin B2.

In order to synthesize cholesterol, the body makes use of pantothenic acid and thus this vitamin finds its use even in the production of cholesterol. In this regard, several studies have been carried out to see whether pantothenic (a derivative of pantothenic acid) can be used for lowering blood cholesterol levels in the body.

 Vitamin B5 Deficiency

The deficiency symptoms of Vitamin B5 are similar to other B vitamin deficiencies. The symptoms include:

1. decreased levels of energy, which in turn leads to irritability, depression, apathy and undue fatigue
2. neurological disturbances such as paresthesia (burning feet syndrome), muscle cramps, tingling sensation in the hands, cardiac distress and numbness
3. hypoglycemia
4. decreased serum potassium levels
5. restlessness
6. upper respiratory tract infections
7. malaise
8. sleep apnea
9. nausea
10. vomiting
11. abdominal cramps
12. decreased immunity, which makes the host body susceptible to frequent infections

Deficiency symptoms not treated in time can lead to debilitating conditions such as hepatic encephalopathy and adrenal insufficiency.

 Sources of Vitamin B5

1. animal meats
2. whole grains
3. milk and milk products
4. vegetables such as broccoli, avocados, tomatoes, sweet potatoes and kale
5. peanuts
6. soyabeans
7. wheat germ
8. legumes
9. cereals
10. split peas
11. sunflower seeds
12. lentils
13. egg yolk
14. organ meats, beef, salmon, chicken, duck, lobster and turkey

It needs to be understood here that most of vitamin B5 is lost during processing. Hence, whole unprocessed food grains, fresh vegetables and meats have more quantities of this vitamin than frozen and canned food products.

Need of vitamin B5?

Vitamin B5 has many important functions. These include:

1. converting food into glucose
2. synthesizing cholesterol
3. forming sex and stress-related hormones
4. forming red blood cells

As with all B vitamins, pantothenic acid helps the body break down fats, carbohydrates, and proteins so that our bodies can use them for energy and rebuilding tissues, muscles, and organs.

RDA

As the U.S. Food and Nutrition Board of the Institute of Medicine (IOM) felt the existing scientific evidence was insufficient to calculate a recommended dietary allowance (RDA) for vitamin B5, they set an AI for pantothenic acid in 1998, based on estimated dietary intakes in healthy population groups (12): 

Life Stage	Age	Males: (mg/day)	Females: (mg/day)
Infants	0–6 months	1.7	1.7
Infants	7–12 months	1.8	1.8
Children	1–3 years	2	2
Children	4–8 years	3	3
Children	9–13 years	4	4
Adolescents	14–18 years	5	5
Adults	19 years and older	5	5
Pregnancy	all ages	-	6
Breast-feeding	all ages	-	7

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VITAMIN B2

VITAMIN B2

Vitamin B2, also known as riboflavin, is one of the eight B-complex vitamins. Like other B vitamins, it plays a role in energy production in the body, but also has many other important uses. 

Vitamin B2 is a water-soluble vitamin that is flushed out of the body daily, so it must be restored each day. The best way to get this vitamin is by eating foods that are rich in riboflavin. Riboflavin is found in eggs, nuts, dairy products, meats, broccoli, brewer's yeast, Brussel sprouts, wheat germ, wild rice, mushrooms, soybeans, green leafy vegetables and whole grain and enriched cereals and bread, according to the University of Maryland Medical Centre. 

Benefits

1. Good Energy Levels

Riboflavin is utilized by the body to metabolize food for energy and to also maintain proper digestive, nerve, hormone, and brain function. 
The vitamin is required to break down proteins into fats, amino acids, and carbohydrates in glucose form. This helps transform nutrients from food into utilizable body energy that assists in maintaining a healthy metabolism. It is valuable in calming the nervous system, combating chronic stress, and controlling hormones that manage energy, appetite, mood, temperature, and much more.

2. Maintain Healthy Skin and Hair

Riboflavin plays a key role in maintaining levels of collagen, which to is needed maintain the young structure of skin and also prevent wrinkles and fine lines. Low levels of this vitamin can result in premature aging. Studies suggest that riboflavin can decrease the time required for healing wounds, provide relief from skin inflammation and chapped lips, and can help automatically slow down signs of premature aging.

3. Helps in Development and Growth

Vitamin B2 is very critical for ensuring a proper development and growth of the reproductive organs, as well as the growth of body tissues such as connective tissues, the skin, nervous system, eyes, mucous membranes, and the immune system. Plus, it ensures healthy hair, nails, and skin.

4. Blood Flow Increases

Riboflavin is important for the production of brand new antibodies and red blood cells in humans, which boosts oxygenation and circulation to different body parts and organs.

5.  Diseases Prevention

Vitamin B2 can help prevent numerous common health conditions such as cataracts, migraine, rheumatoid, dermatitis, acne, eczema, and arthritis.

6.  Digestive Tract Protection

Riboflavin plays a key role in protecting and maintaining the mucous membranes in the digestive system.

7.   Antioxidants

Vitamin B2 is a powerful antioxidant that manages the play of free radicals. It helps prevent cancer and heart disease.

8.  Healps in Anemia treate

Riboflavin plays a key role in treating anemia. Plus, it is also often utilized in treating sickle cell anemia. Both these conditions are typically a product of riboflavin deficiency.

9.Helps in Cancer prevention

Since vitamin B2 acts as a potent antioxidant that controls the presence of harmful free radicals, it contributes towards cancer prevention. The vitamin is needed for the production of an antioxidant known as glutathione, which basically kills the damaging free radicals as well as cleanses the liver. An uncontrolled presence of free radicals often leads to the development of tumors, and riboflavin actually helps fight those cancer contributors.

10. Helps Prevention of AIDS/HIV

Research suggests that vitamin B2 can prevent AIDS from progressing, thus helping prevent the disease.

Symptoms of deficiency

                    i.            Weakness,

                  ii.            Throat swelling/soreness

                iii.            Skin cracking

                iv.            Dermatitis

                  v.            Anaemia

                vi.            Blurred vision and itching, watering, sore, or bloodshot eyes

              vii.            Eyes becoming light-sensitive and easily fatigued

            viii.            Cracked lips

                ix.            Inflammation of the lining of the mouth

                  x.            Inflammation of the tongue

                xi.            Mouth ulcers

              xii.            Red lips

            xiii.            Sore throat

People who drink excessive amounts of alcohol are at greater risk of vitamin B deficiency. 

Sources

1. Eggs
2. Dairy products
3. Asparagus
4. Artichokes
5. Avocados
6. Cayenne
7. Currants
8. Fortified cereals
9. Kelp
10. Lima beans, navy beans, and peas
11. Molasses
12. Mushrooms
13. Nuts
14. Parsley
15. Pumpkins
16. Sage
17. Sweet potatoes
18. Cruciferous vegetables, such as broccoli, Brussels sprouts, spinach, dandelion greens, and watercress
19. Whole-grain breads, enriched breads, and wheat bran
20. Yeast extract

Vitamin B2 is water soluble, so cooking foods can cause it to be lost. About twice as much B2 is lost through boiling as it is through steaming or microwaving. 

RDA

Recommended Dietary Allowances (RDAs) for Riboflavin
Age	Male	Female	Pregnancy	Lactation
Birth to 6 months*	0.3 mg	0.3 mg
7–12 months*	0.4 mg	0.4 mg
1–3 years	0.5 mg	0.5 mg
4–8 years	0.6 mg	0.6 mg
9–13 years	0.9 mg	0.9 mg
14–18 years	1.3 mg	1.0 mg	1.4 mg	1.6 mg
19-50 years	1.3 mg	1.1 mg	1.4 mg	1.6 mg
51+ years	1.3 mg	1.1 mg

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