Seafood Salad

It is a known scientific fact that neither, fungi, plants, nor animals are capable of producing vitamin B12. One of the primary functions of Vitamin B12 is to prevent anaemia; it also helps folic acid in the regulation and formation, of red blood cells. It is essential for normal functioning of every cell in our bodies, especially of the nervous system, bone marrow and our gastrointestinal tracts.

Unlike other water soluble vitamins, Vitamin B12 is stored in our body in significant amounts. Therefore any symptoms of deficiency will only appear after some time has elapsed. A deficiency of this vitamin can lead to pernicious anaemia and neuron degeneration. Vitamin B12 can be found in higher amounts in foods such as Beef, seafoods, clams, mussels, crabs, salmon, poultry, soybeans, and fortified foods.

Biotin

Biotin, also sometimes also known as Vitamin H, aids in the production of fatty acids and in the metabolism of carbohydrates, fats and proteins. It has become a much talked about subject, and a popular vitamin among women nowadays, as a sufficiently high quantity of Biotin is necessary for healthy hair and skin and nails.

Vitamin B7

Women, all over the world, take supplement capsules and tablets of Biotin, as a beauty treatment. Commercially, Biotin is found in many cosmetics and health products for the hair, nails and skin. Biotin also allows your body to efficiently use protein, fat and carbohydrate from food, and helps the body to maintain the health of our skin, hair nails.

This vitamin is present in many food stuffs such as Sweet potatoes, non fat milk, yogurt, Peanuts, almonds, eggs, liver and soy protein. Deficiencies of this vitamin are rare because our bodies can produce it, in our intestines from the metabolism of the above mentioned foods. However, if a deficiency of this vitamin does occur it can lead to pale or gray looking skin, cracked sore tongue, depression, loss of appetite, nausea, dry skin, dermatitis, hair loss, weakness.