Vitamin H, also called biotin, is a vitamin which aids in the growth of healthy hair and skin. It is found as an ingredient in many shampoos and conditioners, because it is said to repair damaged hair, keep hair healthy, and restore hair loss. It helps the body use proteins and other important nutrients like pantothenic acid, folic acid, and vitamin B-12. Biotin is also known to help the body metabolize fats, carbohydrates, and proteins. The Recommended Daily Allowance of vitamin H is 200 mcg (micrograms) which can be gleaned from green leafy vegetables, milk, soy flour, brown rice, and egg yolks. Bear in mind that vitamin H may not be as effective if you are taking antibiotics.
Folic acid is critical for many bodily functions. It is necessary for the production of red blood cells and other tissue cells. Folic acid is especially important for pregnant women, as it has been clinically proven to reduce birth defects, including Down's Syndrome. The RDA is 400 mcg, and it can be found in leafy green vegetables, asparagus, yeast, kidney beans, and citrus fruits.
Inositol is a nutrient that functions in the metabolism of both calcium and insulin. Inositol can help reduce cholesterol and metabolize fat. Inositol also promotes healthy nerve function and prevents thinning hair. This vitamin is included in many weight loss formulas. The best vegetarian sources of this nutrient are nuts, fruits, milk, yeast, and molasses.
Choline benefits the liver, kidneys, and gallbladder. This nutrient contributes to all energy producing reactions and can also improve memory function and nerve transmission. Choline can be found in many non-meat sources such as eggs, yeast, wheat germ, and soy. Be aware that choline may exacerbate the depressive phase of manic depression and supplements should not be taken by those with this disorder.
Para-aminobenzoic acid, or PABA for short, is well-known for its properties as a sunscreen. It also benefits red blood cell formation and can restore natural color to gray hair. PABA can be found in eggs, milk, rice, brewer's yeast, wheat germ, bran, and molasses. Those deficient in PABA may experience depression, irritability, and headaches.
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