Two vitamins today and the we are finished with the B vitamins - biotin and folic acid.
Biotin is necessary for our bodies to be able to make use of fats and carbs and it is important in the formation of cells. It also helps us to metabolize protein and use the other B vitamins. Our hair, nails and skin all need it in order to be healthy.
Folic acid is used in cell reproduction. We also need it for our brain and nervous system to function properly. With B12 and C it allows our body to use protein. Our digestive system uses it to stimulate the appetite and stomach acid and to help the liver work properly.
It's funny - you blithely read on the nutrition panels of food that it has so much of this or that vitamin but never really think about why you need this or that vitamin. This series has been a real eye opener for me.
Swiss chard, carrots, nuts, milk, berries, halibut and cauliflower are all good food sources for biotin according to fitday. Healthaliciousness lists beans, lentils, spinach, asparagus, lettuce (romaine), avocado, broccoli, tropical fruits, oranges and whole wheat bread as good sources for folic acid. So if you had a lentil soup with salad and bread and a mango for dessert you'd also be filling up on folic acid in a delicious way.
What menu would you make for getting enough biotin or folic acid?