What is Biotin?

Biotin is one of the B complex vitamins, is water soluble, and is also known as:

Vitamin H, B 7, or C10H16N2O3S  (Biotin; Coenzyme R, Biopeiderm)

What is biotin good for?

Biotin is important for:

  • the bone marrow
  • genetic system
  • the glands ~ sweat glands (sudoriferous glands), adrenal glands, pituitary glands, sebaceous glands, salivary glands, thyroid, mammary and prostate glands
  • hair – while there may be some results from shampoos containing biotin, it is best to actually eat biotin rich foods for healthy hair.
  • metabolic system – especially fat and sugar metabolism
  • muscles – biotin may help prevent/treat neuromuscular conditions, including ataxia (lack of muscle coordination), and hypotonia  (lack of good muscle tone). Muscle cramps and pain from physical exercise could be a result of a biotin deficiency.
  • and skin – biotin is essential in the growth of new skin cells

What are the deficiency symptoms of biotin?

Depression, dry skin, fatigue, grayish skin color, insomnia, muscular pain, nausea, nervousness, poor appetite

What is biotin found in?  The plant sources of biotin are:

  • Almonds
  • bananas
  • brewer’s yeast
  • legumes
  • mushrooms
  • peanuts
  • raisins
  • walnuts
  • whole grains

For more information about biotin such as the augmenting nutrients and detrimental factors, and much more, check out our Nutrition Chart Book.  One of the handiest resources on nutrition available!

Vitamin E Sources

Vitamin E, aka Tocopherol, D’alpha (natural), Dl’alpha (synthetic),is an increasingly popular anti-aging vitamin, and is important to the arteries, blood vessels, heart, lungs, nerves, pituitary gland, and the skin.

It is the belief myself and many others on the raw food diet that the vitamin E sources from natural sources are far superior than the synthetic sources, since the body assimilates organic material and uses it where needed, but most inorganic material does not have the same desired effect.  This is why those on the raw food diet have such great skin!

The RDA for vitamin E is: 8-10 IU.  The supplementary ranges is: 100-1200 IU

The toxicity level is: 4000+ IU . Excessive intake may produce side effects in some individuals. Toxicity symptoms: elevated blood pressure when starting with high doses.

If you are on the raw food diet, or consume lots of raw food, you probably are getting your RDA of vitamin E, since the plant sources are:

  • Almonds
  • asparagus
  • bran
  • brown rice
  • cucumber
  • dark green vegetables
  • fruits
  • kale
  • nuts
  • peanuts
  • seeds
  • soybeans
  • unrefined cereals
  • vegetable oils
  • wheat germ & oil
  • whole grains
  • Hazelnuts 1/2 cup= 14 IU

Vitamin E is not just for the skin, however.  It is an important anti-clotting factor, and helps fight arthritis, to name just a couple of important things that it does.

For more information about vitamin E, such as the augmenting nutrients, and inhibiting factors, as well as the animal sources and bodily functions facilitated, deficiency symptoms, and more, get our Nutrition Chart Book.

Potassium in Food

Potassium ranks as one of the most important minerals needed by the body, and yet there is a chronic deficiency in most people’s diet today.

It is easy to get the RDA of potassium if you are on the raw food diet, but if you are on the Standard American Diet, you are probably deficient in potassium.  There is no substitute for potassium in food – potassium “pills” are not from sources that your body can use properly.  In other words, if you were to try to get your RDA of potassium from these pills, you would “overdose”; your body can’t use the synthetic form, and it would be dangerous and possibly lethal to use that much of it.  It is virtually impossible to overdose on the natural potassium in food!

The raw food diet abounds with foods high in potassium.

  • Apricots
  • avocado
  • bananas
  • broccoli
  • brusselsprouts
  • buckwheat
  • cantaloupe
  • dates
  • dried fruits
  • kidney beans
  • legumes,
  • lima beans
  • nuts
  • parsley
  • peaches
  • potatoes
  • seeds
  • soybeans
  • spinach
  • tomato juice
  • tofu
  • wheat germ
  • yellow vegetables
  • carrot juice 1 cup= 769 mg

To see the exact amount of potassium in all kinds of food, please see our Nutrition Chart Book.  The Nutrition Charts in this book list the potassium value of just about everything you can imagine – it is truly a great resource to have.

The RDA for potassium is 4700 mg.  Some people might think, “well, I know bananas have potassium, so I’ll eat a banana a day”.  This is a good start, but, to give you an idea of how much potassium we need, a 3.5 oz banana (maybe 1/2 of a banana) has 370 mgs of potassium in it. This means that you would have to eat 5 large bananas a day, and still not have enough potassium in your diet!

To conclude, getting potassium in food rather than in pill form is the only way to get your RDA;  even the best vitamins do not carry nearly what the RDA is for potassium.  The raw food diet is the perfect way to get your RDA of potassium.

Vitamin B6 Foods

Vitamin B6 is an important part of the B complex vitamins, and is affects the blood, the central nervous system, the muscles, and the skin.

If you are on the raw food diet, you are probably getting enough vitamin b6, because vitamin b6 foods are common in the raw food diet.

Here’s a list of raw food diet sources:

  • Avocado
  • bananas
  • blackstrap molasses
  • blueberries
  • brewer’s yeast
  • brown rice
  • cabbage
  • cantaloupe
  • green leafy vegetables
  • melons
  • mushrooms
  • peanuts
  • prunes
  • raisins
  • soybeans
  • soyflour
  • walnuts
  • whole grains
  • wheat germ (toasted) 1 cup=1 mg

As you can see, it is pretty easy to get your daily supply when you know what the vitamin b6 foods are.

For those who don’t eat many of these foods, or who consume alcohol, coffee, estrogens, oral contraceptives, penicillamine,  or post-menopausal drugs, have radiation exposure, or use tobacco, you may want to limit your intake of these, as they inhibit the body’s absorption of vitamin b6.  At least try to not take your vitamins or eat your vitamin b6 foods with these inhibitors.

For the daily dosage and supplementary ranges, toxicity, augmenting nutrients, anti-minerals, animal sources, plant sources, bodily parts affected, bodily functions facilitated, deficiency symptoms, and therapeutic applications associated with vitamin b6 (as well as for every other vitamin and mineral), please see our Nutrition Chart Book.

The nutrition charts in The Nutrition Chart Book not only give you this information, but it breaks down the nutritional content of many common foods, so that you can see exactly what is in what you are eating. This is a very handy resource to have.

Vitamin b6 does so many important functions ~ make sure you get your daily supply!

Folic Acid and Pregnancy

Although folic acid benefits more than just pregnant women and their unborn children, it is vital during pregnany, and every mother or even expectant mother should make sure she is getting the proper amount.  However this nutrient is so vital to digestion, which is the key for absorbing anything, that everyone should make sure they are getting their daily dosage.  The daily amount for a normal (not pregnant) person, is 180-200 mcg, but if you are pregnant or considering becoming pregnant, take 400 mcgs a day.

Folic acid benefits everyone by:

  • stimulating the appetite
  • brain function – test have been done proving long term supplementation improved cognitive function significantly
  • cell growth and reproduction – essential in cell growth and reproduction, making folic acid during pregnancy essential
  • circulation – helps to maintain healthy circulation of the blood throughout the body, and has helped with circulation in the feet.
  • DNA and RNA production
  • hydrochloric acid production – essential in digestion, and also helps to absorb folic acid
  • liver performance –  plays an important role
  • nucleic acid formation – nucleic acid synthesis is strictly dependant on folic acid.
  • protein metabolism – essential for protein metabolism
  • red blood cell formation – essential for the formation of healthy red blood cells

Although it is necessary for everyone to have this important B vitamin, folic acid during pregnancy is essential.

Unfortunately, I have seen firsthand what a deficiency can do to an unborn child.  I won’t go into the grossness of the deformity, but the child did die soon after taken off of life support.

If you are pregnant take folic acid and pregnancy will be easier as well, since it helps you digest your food.

The plant sources are:

  • beets
  • boysenberries
  • brown rice
  • cabbage family
  • cantaloupe
  • citrus fruits
  • green leafy vegetables
  • soybean sprouts
  • soy flour
  • spinach

One cup of asparagus has 160 mcgs.

Some other plant sources are: beets, boysenberries, brown rice, cabbage family, cantaloupe, citrusfruits, green leafy vegetables, soybean sprouts, soy flour, spinach,Asparagus 1 cup=160 mcg

If you are taking or using: Alcohol, aspirin, coffee, sulfa drugs, tobacco, or have celiac disease, or a fever, or oral contraceptives, or are under a stress, then your absorption of folic acid may be compromised.  It is best to avoid these substances and/or situations for best absorption.

For the daily dosage and supplementary ranges, toxicity, augmenting nutrients, animal sources, plant sources, bodily parts affected, bodily functions facilitated, deficiency symptoms, and therapeutic applications for this vital nutrient (as well as for every other vitamin and mineral), see our Nutrition Chart Book.

Whether you are pregnant or not, this vital nutrient is essential for good health. With its important function of stimulating hydrochloric acid production so you can absorb nutrition, among the other roles it plays, folic acid benefits the entire body, helping it to achieve and maintain optimum health!

Selenium Benefits

Selenium is one of those trace minerals that you don’t hear a lot about, but it is an essential mineral that is very important.

Selenium benefits include but are not limited to:

  • Enzyme function – some enzymes require selenium to carry out their function
  • immune systems as an immune booster.  Selenium  has a pivotal role in disease defense
  • eyes – selenium is found in the tissues of the eyes, heart, pancreas,red blood cells, tissue elasticity
  • heart – a selenium deficiency can lead to heart failure, but it is vital to have organic forms of selenium!  Selenium supplements have been found to be harmful.
  • pancreas – selenium benefits the pancreas by helping to prevent pancreatic cancer. Again, organic sources must be used, not supplements.
  • red blood cells – selenium protects red blood cells and cell membranes
  • tissue elasticity – selenium preserves tissue elasticity by delaying the oxidation of polyunsaturated fatty acids.
  • sexual reproduction – selenium benefits the male reproduction by increasing sperm count and sperm motility.

Selenium has been believed to decrease the risk of breast, colon, lung, and prostate cancer.

Since selenium benefits major organs of the body so vitally, it is important to get your daily supply of it from natural sources.  The RDA is 55-70 mcg.

For the daily dosage and supplementary ranges, toxicity, augmenting nutrients, anti-minerals, animal sources, plant sources, bodily parts affected, bodily functions facilitated, deficiency symptoms, and therapeutic applications associated with selenium (as well as for every other vitamin and mineral), see our Nutrition Chart Book.

The functions of and organs that selenium benefits help the entire body achieve and maintain optimum health!