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B5 – Pantothenic Acid:
Widely available in plant and animal food sources, B5 helps support cellular energy production in the body. Rich sources include organ meat (liver, kidney), egg yolk, whole grains, avocados, cashew nuts, peanuts, lentils, soybeans, brown rice, broccoli, and milk.
Vitamin B6 – Pyridoxine:
Involved in over 100 cellular reactions throughout the body, vitamin B6 is instrumental in keeping various bodily functions operating at their best. It is needed to metabolize amino acids and glycogen (the body’s storage form of glucose) and is also necessary for normal nervous system function and red blood cell formation. Vitamin B6 is fairly abundant in the diet and can be found in foods such as meat, poultry, eggs, bananas, fish, fortified cereal grains and cooked spinach.
B7 – Biotin:
Biotin, or vitamin, is commonly found in foods such as brewer’s yeast, strawberries, organ meat, cheese, and soybeans. For those who are biotin deficient, studies show that biotin may help support healthy hair, skin, and nails. Biotin also supports carbohydrate, protein and fat metabolism.
B9 – Folic Acid:
Folic acid is most commonly known for its role in fetal health and development as it plays a critical role in the proper development of the baby’s nervous system. This important developmental process occurs during the initial weeks of pregnancy, and so adequate folic acid intake is especially important for all women of child-bearing age. Fortified foods such as bread and cereals are good dietary sources of folic acid. Other good sources are dark green leafy vegetables such as asparagus and spinach as well as brewer’s yeast, liver, fortified orange juice, beets, dates, and avocados.
Vitamin B12 – Cobalamin:
Plays a critical role in the pathways of the body that produce cellular energy. It is also needed for DNA synthesis, proper red blood cell formation and for normal nervous system function. B12 is predominantly found in foods of animal origin such as chicken, beef, fish, milk, and eggs.