< previous page page_32 next page >

Page 32
Where to find it: in all animal foods, especially liver, as well as seafood, milk, yogurt, eggs, mushrooms, tempeh, and enriched cereals.
Vitamin B7Biotin
What it does: metabolizes protein and fat.
What it may do: prevent hair loss; strengthen nails.
RDA: 0.3 milligrams.
Where to find it: eggs, liver, wheat germ, nuts, oats, snow peas, artichokes, and mushrooms; it's also manufactured in the body.
Vitamin B9Folic Acid
What it does: converts food into energy; helps produce red blood cells; aids growth and development; maintains immune system; works with vitamin B12 to make genetic material (DNA); and protects against the neural tube birth defects spina bifida and anencephaly.
What it may do: help prevent cervical cancer; researchers theorize that folic acid in red blood cells may protect against HPV-16, a virus linked to this type of cancer. It has also been linked to reduced risk of colon and rectal cancers.
RDA: 400 micrograms; pregnant women, and women considering pregnancy, must be especially careful to get at least the RDA.
Where to find it: legumes; peanuts and other nuts; whole grains; fortified breakfast cereals; leafy green vegetablesespecially watercress, parsley, spinach, and endive; raw beets; liver; and seafood.
Vitamin B5Pantothenic Acid
What it does: metabolizes protein, fat, and carbohydrates; promotes growth; pantothenate supplements lower blood cholesterol levels.

 
< previous page page_32 next page >