Vitamin B 12 & Vitamin H / B7

Hi,

Here I am with the Vitamin B 12, its sources, benefits and deficiencies.

Vitamin B 12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. B 12 is necessary for the rapid synthesis of DNA during cell division. This is especially important in tissues where cells are dividing rapidly, particularly the bone marrow tissues responsible for red blood cell formation.

If B 12 deficiency occurs, DNA production is disrupted and abnormal cells occur. This results in anemia.

Symptoms include excessive tiredness, breathlessness, listlessness, pallor, and poor resistance to infection. Other symptoms can include a smooth, sore tongue and menstrual disorders. Anemia may also be due to folic acid deficiency, folic acid B 9, also being necessary for DNA synthesis.

B 12 is also important in maintaining the nervous system. Nerves are surrounded by an insulating fatty layer consisting of a complex protein called myelin. B 12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. Prolonged B 12 deficiency can lead to nerve degeneration and irreversible neurological damage.Vitamin B 12 neuropathy, involving the degeneration of nerve fibres and irreversible neurological damage, can also occur.


Vitamin B 12 is naturally found in foods that come from animals, including fish, meat,poultry meat, eggs, milk, and milk products. Fortified breakfast cereals are a particularly valuable source of this vitamin B<sub> for the vegetarians. Those who avoid milk and milk products will have to take supplements to ward off the deficiency.

Vitamin H - BIOTIN

This vitamin H is also known as B7

</sub>Vitamin H is used in cell growth, the production of fatty acids, metabolism of fats, and proteins. It plays a role in the Kreb cycle, which is the process in which energy is released from food.
Biotin is also indicated for healthy hair and skin, healthy sweat glands, nerve tissue, and bone marrow, and assisting with muscle pain.
Vitamin H not only assists in various metabolic chemical conversions, but also helps with the transfer of carbon dioxide. Biotin is also helpful in maintaining a steady blood sugar
level.

Although a shortage of Biotin is very rare, it can happen and may result in dry scaly skin, fatigue, loss of appetite, nausea and vomiting, mental depression as well as tongue inflammation and high cholesterol

Natural sources of biotin include egg yolk, liver, kidney, cooked oats, soybeans, unpolished rice, brewer's yeast, nuts and milk. Egg whites contain a chemical that binds to biotin very strongly and prevents it being absorbed into the blood from the intestines. Organ meats such as liver and kidney are the best dietary sources of biotin. Some other foods, such as wheat, contain considerable amounts of biotin but with very low bio-availability. Other meats, vegetables, and fruits usually contain low amounts of biotin.

So with this post I have finished Vitamin B complex which I have been telling you all is very important for our blood cell formation and our nervous system. So please do take care and make sure that you have enough of B Complex in your food intake. If you do not then take some supplements according to your doctors prescription. Overdose of these vitamins also gives you problems and so please be careful. All the best to you.

The next vitamin I take on will be Vitamin A and I do hope that you'll encourage me to do more and more.

Love
Latha