There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN H

Biotin
Water soluble

Best plant food sources

Vegetables: avocado

Grains: whole grains

Legumes: legumes (soybeans)

Nuts/seeds: nuts (peanuts)

Other: brewer’s yeast, yeast

Function in the body

Metabolizes amino acids and fatty acids
Helps with synthesis of fat, glucose and glycogen
Needed for cell growth, strong hair, bones and nails
Essential in the production of hormones and cholesterol
Used in energy production
Needed for stable blood sugar levels

Symptoms of deficiency

Fatigue
Loss of hair
Loss of muscle
Weakness
Pain
Poor appetite
Depression
Nausea

Other notes

Some biotin is made by bacteria in the gastrointestinal tract