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| Where to find it: in all animal foods, especially liver, as well as seafood, milk, yogurt, eggs, mushrooms, tempeh, and enriched cereals. |
| Vitamin B 7 Biotin |
| What it does: metabolizes protein and fat. |
| What it may do: prevent hair loss; strengthen nails. |
| RDA: 0.3 milligrams. |
| Where to find it: eggs, liver, wheat germ, nuts, oats, snow peas, artichokes, and mushrooms; it's also manufactured in the body. |
| Vitamin B 9 Folic Acid |
| What it does: converts food into energy; helps produce red blood cells; aids growth and development; maintains immune system; works with vitamin B 12 to make genetic material (DNA); and protects against the neural tube birth defects spina bifida and anencephaly. |
| What it may do: help prevent cervical cancer; researchers theorize that folic acid in red blood cells may protect against HPV-16, a virus linked to this type of cancer. It has also been linked to reduced risk of colon and rectal cancers. |
| RDA: 400 micrograms; pregnant women, and women considering pregnancy, must be especially careful to get at least the RDA. |
| Where to find it: legumes; peanuts and other nuts; whole grains; fortified breakfast cereals; leafy green vegetablesespecially watercress, parsley, spinach, and endive; raw beets; liver; and seafood. |
| Vitamin B 5 Pantothenic Acid |
| What it does: metabolizes protein, fat, and carbohydrates; promotes growth; pantothenate supplements lower blood cholesterol levels. |
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