What do a fin, a Lincoln and a fiver (all slang for a $5 bill) have in common with vitamin H?
That vitamin-huh? also has three names vitamin H, vitamin B-7 and biotin. Its also one of four important nutrients you might not know about.
Vitamin B-7 is essential for converting food into energy, and it plays a role in keeping your skin, nerves and digestive tract healthy. It may also reduce diabetic nerve pain. You can get your daily supply (30 micrograms if youre 19 or older) from DHA-omega-3-rich salmon, avocados, nuts, dark chocolate (70 percent cacao), and 100 percent whole grains.
Oh, K? Vitamin K, kales big bragging right (it packs 547 mcg in a cup), is essential for forming scabs and building bone. You need 120 mcg a day if youre a guy; 90 mcg for gals. Its also in big supply in broccoli. Only 25 percent of North Americans get enough of this truly super K!
Pantothenic acid, pantethine or vitamin B-5 helps the body break down food into fuel and produce hormones and cholesterol. You should get about 5 mg a day. Mushrooms (1 mg per ounce), skinless poultry (1 mg in 3 ounces) and avocados (2 mg each) are good sources.
Nope, selenium. Its a mineral that helps quell inflammation and helps you resist infection. Recommended daily intake for adults 19 and older is 55 mcg. Whole grains, seafood, skinless white-meat chicken, spinach, and Brazil nuts (theyre loaded) are good sources. Most folks in the U.S. and Canada get enough from food, but if you are on dialysis, have skin cancer or have HIV, you may need supplements.
Mehmet Oz, M.D., is host of The Dr. Oz Show, and Mike Roizen, M.D., is chief medical officer at the Cleveland Clinic Wellness Institute. To live your healthiest, visit sharecare.com. Distributed by King Features Syndicate, Inc.