Vitamins F

• Vitamins F, essential fatty acids are composed of two fatty acids - linoleic acid (LA) and alpha-linoleic acid (LNA) - with linoleic acid being the most complete fatty acid.

• There are two basic categories of EFA's (essential fatty acids) - omega-3 and omega-6 which include linoleic acid and gamma-linoleic acid. The body is not capable of manufacturing essential fatty acids, while the fatty acid arachidonic acid can be synthesized in the body from linoleic acid
• Fatty acids are needed for normal growth and behavior and helps with healthy cell membranes, a well balanced hormone level and properly working immune system.
• They are essential for the synthesis of tissue lipids, play an important role in the regulation of cholesterol levels, and are precursors of prostaglandins, hormone like compounds producing various metabolic effects in tissues.
• To the skin, it brings suppleness and a youthful appearance and hair becomes more shiny and healthy when in good supply.
• It also seems important in the manufacture of sex and adrenal hormones. Fatty acids also stimulated the growth of the beneficial intestinal bacteria. Edema has also been reported with fatty acids in short supply.
• Arthritis is said to benefit from these fatty acids and they also aid in the transmission of nerve impulses and a shortage may lead to learning disabilities and a problem with recalling information

• deficiency indications

• Hair loss and eczema may be indicated when deficient and cause damage to the kidneys, heart and liver.
• Behavioral disturbances are also noted when deficient.
• The immune system can become less efficient with resultant slow healing and susceptibility to infections.
• Tear glands can also not work effectively and may dry up.
• Blood pressure and cholesterol levels may be higher when deficient and blood more likely to form clots.
• extra needed when and if People that are overweight, have dry eyes,
• bruise easily and have frequent infections may consider increasing their intake as well as those on a low fat diet or with a dry skin, dandruff or brittle nails

• food sources

• They are available in the evening primrose oil, grape seed oil, flaxseed oil, and oils of grains, nuts and seeds, such as soybean, walnuts, sesame, and sunflower. It is also present in avocados, as well as meat and fish like salmon, trout, mackerel and tuna.
• Omega-6 EFA is found in raw nuts, seeds, legumes, grape seed oil and flaxseed oil. Omega-3 EFA is found in fish, canola oil, and walnut oil.

Vitamin H

Biotin (Vitamin B7 or Vitamin H)

• Biotin is a water-soluble member of the B-complex group of vitamins and is commonly referred to as vitamin H.
• Another member of the B-vitamin family, Biotin is involved in the biosynthesis of fatty acids, energy production, metabolism of the branched-chain amino acids, and recent research indicates it may play a role in gene expression.

• Biotin is widely distributed in natural foodstuffs. However, like many other water-soluble nutrients, the amounts present are too low to meet nutritional needs.

• Biotin deficiency causes serious malformations in many animals. This is of special concern since there is also now data showing that marginal

• Biotin deficiency occurs in a significant proportion of pregnant women. There is also preliminary evidence that supplemental Biotin might improve disordered glucose metabolism and thus might be helpful in some cases of diabetes.

• It's estimated minimum daily requirement is between 30 mcg to 300 mcg.

• IMPORTANCE:

• Aids in the utilization of protein, folic acid, Pantothenic acid, and Vitamin B-12
• promotes healthy hair
• Strengthens hair and nails
• Increases energy levels
• Promotes normal cholesterol levels
• Reduces blood sugar levels

• DEFICIENCY SYMPTOMS:

• extreme exhaustion
• drowsiness
• muscle pain
• loss of appetite
• depression
• grayish skin c

Vitamin P

Benefits of Vitamin P

• Vitamin P is a water soluble vitamin. The P stands for permability (absorbability). It is actually made up of three chemicals: citrin, rutin, and hesperidin. It ais also partly made of bioflavonoids. Vitamin P is measured in mg (milligrams)

What Vitamin P does

• Vitamin P helps the body intake and use Vitamin C, and revents the destruction of it by oxidation. It can help people resist infections. Vitamin P fortifies the tissue of the capillaries, making them stronger and more effecient.

Signs of Vitamin P deficiency

• Weak capillaries are the most obvious sign of Vitamin P deficiency.
• Nosebleeds and inability to utilize Vitamin C are other signs

Food containing Vitamin P

• Vitamin P can be obtained naturally in a few ways. The skin of citrus fruits contains Vitamin P.
• It is also found in apricots, blackberries, and cherries

Taking Vitamin P

• Vitamin P can be supplemented in most C-complex formulas, in multi-vitamins, and by itself.
• Most supplements contain 50 mg. of bioflavonoids for every 5 mg. of hesperidin and rutin.
• This much of each part can be taken three times daily for maximum health value. There is no known toxicity level for Vitamin P.

Inhibitors of Vitamin P

• There are no known inhibitors of Vitamin P.