 Folic acid (Vitamin B9)
This vitamin is also can be called folate or pteroylglutamic acid. It belongs to the vitamins of B-group. It resolves in water and can’t be amassed in the organism. Remainders of this vitamin are taken out through the urine. It means that you need to enrich your organism with this vitamin constantly.
Folic acid contributes to generation of new protein cells. Also it helps to create new red blood cells and DNA. DNA contains the important genetic information and builds up organism.
Vitamin B9 helps tissues growing and cells developing. It contributes to treatment of menstrual disorder and leg ulcers treatment. Folic acid also helps to avoid complications during pregnancy.
Such products as citrus fruits and juices, beans, wheat bran, different whole grains, leafy vegetables, pork, shellfish, poultry, liver, legumes are rich in folic acid.
The lack of folic acid may lead to gray hair problems, ulcers of the mouth, different forms of anemias, diarrhea.
The best way to obtain the sufficient amount of folic acid is to have healthy everyday diet with lots of non-fat proteins, fresh vegetables and fruits.
Antothenic Acid and Biotin (B-group)
These two vitamins belong to B-group. They resolve in water and can’t be accumulated in the body. Remainders of this vitamin are taken out through the urine. That’s why certain dose of these vitamins is to be taken each day.
Biotin and pantothenic acid play an important role in growth. They contribute to metabolism in the body.
Pathothenic acid forwards break down of proteins, carbohydrates and fats.
Pantothenic acid and biotin are present in large quantities in fish, eggs, yeast, potatoes, lean beef, legumes, dairy products, whole-grain cereals, vegetables of cabbage family etc.
There are no side effects of taking too much of these vitamins except possible diarrhea.
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