Vitamin B1 Foods & Benefits For Health (Thiamine)

Vitamin B1 is a type of vitamin which is incorporated in the vitamin B complex. These vitamins have contributed quite important for heart health and improve brain function for the body. Vitamin B1 or thiamine is a type of vitamin which is easily dissolved if splashed in the water. The important role of vitamin B1 in addition to improve brain performance is also very important to help swap or change carbohydrates into glucose that is ultimately processed by the body into a source of energy to perform various everyday activities.

Vitamin B1 Functions

Thiamin has many health benefits for the human body, including the following:

1. Increase energy: Thiamine able to increase one's energy by increasing blood circulation which ultimately help to spread oxygen to tissues throughout the body. The more oxygen stored in the network, increasing the body's energy.

2. Preventing anemia: Vitamin B1 is able to restore oxygen to all tissues of the body due to hypoxia, a condition in which an oxygen deficiency anemia. Thus, vitamin B1 also has a role for the body to ward off anemia.

3. Helps the metabolism of glucose: Vitamin B complex being used by the body to convert carbohydrates into glucose so as to make the body's energy be increased or recover if doing intense exercise. Carbohydrate metabolism plays an important role in maintaining the balance of body organs, particularly the liver (liver). Liver plays an important role in maintaining blood glucose level, the ability of the liver to synthesize glucose closely associated with the role of vitamin B1.

Vitamin B1 deficiency can cause problems in memory. Then loss of appetite and sleep disorders such as insomnia. Beriberi disease is also caused by a lack of vitamin B1. But you do not need to worry, because a lot of foods containing Vitamin B1.

Sources of vitamin B1 from animals

1. Meat: Meat in cans, turned out to contain 0.9 mcg vitamin B1. Higher than the vitamin B1 on the fruit and vegetables. Offal contain enough vitamin B1. There was also a beef also contains vitamin B1. Such as beef liver contains a lot of vitamin B1. Moreover, meat low in fat, contain more vitamin B1.

2. Fish: Tuna contains at least 4 ounces, is able to meet 38% of the daily requirement of vitamin B1 in the body. By doing so, it is good to eat fish to meet the needs of vitamin B1. Surely, in 4 ounces of tuna contains 0.57 mcg vitamin B1. Then there is the salmon are also similar to its content of vitamin B1 such as tuna. In addition, the use of supplements like fish oil can also help meet the needs of vitamin B1. Because not everyone likes the kind of fish that contain vitamin B1, so supplements help to fulfill them.

3. Eggs: Eggs are a source of food most frequently consumed by most people. Such as breakfast, rarely using cereals, but the eggs can be used as an alternative to meet the nutritional needs of vitamin B1. Certainly not just for breakfast only. Because the eggs produced from chickens, chicken meat which also contains vitamin B1. Therefore, eggs also contain vitamin B1. One egg has been cooked contains 0.03 mcg vitamin B1.

Fruits containing Vitamin B1

1. Pineapple: The first discussion will be discussed fruits that contain vitamin B1. First of pineapple. Pineapple fruit known for living in the highlands have been widely grown in Indonesia. The fruit which has a characteristic yellow scaly and sour. Many planted in areas of western Java, East Java and North Sumatra. The content of vitamin B1 in this pineapple per 100 grams is 0.08 mcg. This fruit is useful to prevent stress on the brain.

2. Oranges: For oranges itself, vitamin B1 is dependent on a variety of oranges itself. The content of vitamin B1 in lemon per 100 grams is 0.04 mcg. The content of vitamin B1 on sweet oranges per 100 gram was 0.08 mcg. The content of vitamin B1 in tangerines per 100 grams is 0.07 mcg and so on.

3. Grapes: The content of vitamin B1 in grapes per 100 grams is 0.05 mcg. This fruit is useful to to treat fatigue and hypoglycemia which contain natural sugars are fructose and glucose. It also prevents coronary heart disease by 50%. Besides grapes also prevent the absorption of cholesterol in the blood because it contains saponins.

4. Watermelon: The content of vitamin B1 in watermelon 100 grams is 0,033 mcg. The watermelon fruit has the benefit of improving blood circulation, increase metabolism, and prevent neurological damage. This fruit is typical. Where the hard skin of the fruit is green, with dark green stripes. Red fruit contains a lot of water and seeds.

Vitamin B1 foods from vegetables

1. Asparagus: The vitamin B1 in asparagus 100 grams is 0.143 mcg. Asparagus can be made in a variety of foods such as soup, eaten directly, salad, cream, meat or vegetables complementary. The benefits of this vegetable is able to keep the digestive system in the stomach and lose weight.

2. Spinach: The content of vitamin B1 in spinach 100 grams was 0.08 mcg. While the spinach itself has benefits such as anti-inflammatory, to prevent the risk of cardiovascular disease, and high blood pressure. Besides spinach is also beneficial to prevent osteoporosis and diabetes.

3. Eggplant: The content of vitamin B1 in eggplant 100 grams is 0,039 mcg. Eggplant is grown in Indonesia without knowing the season. Can be dry or rainy season. Purple fruit. This eggplant beneficial to lower cholesterol, prevent cancer, facilitate urine disposal. In addition it is also beneficial to cure digestive problems and cough.

4. Paprika: its content of vitamin B1 was 22.0 mcg. This paprika fruit as a bell with a variety of colors (types). This fruit has no spicy chili, spicy but sweet. Because the seeds are ingested peppers such as chili, the processed food seasoning. Benefits paprika itself increases the body's immunity, prevent eye disease, increase sperm count in men, and and a good source of antioxidants.

5. Broccoli: The content of vitamin B1 in broccoli 100 grams is 10 mcg. Broccoli is a vegetable that is unique to the shape of the leaves like mushrooms, which originate in the trunk. The tree is small but rich in nutrients. Broccoli is useful against various types of cancer such as breast cancer, prostate cancer, lung cancer, colon cancer and other cancers.

6. Carrot: Vitamin B1 in carrots 100 grams is 0.04 mcg. Carrots are a lot of benefits. In addition to a lot of carrots contain beta carotene which can maintain eye health, carrots are also useful to treat hypertension, can overcome the fever that attacked the child, then heal burns, to cope with menstrual pain.

Other sources of Vitamin B1

1. Wheat: The content of vitamin B1 in one cup of wheat containing 4.47 micrograms of vitamin B1. For that grain can be consumed for the fulfillment of vitamin B1 daily basis. Although until now more wheat is found in cereals compared to the other dishes.

2. Cereal: Cereal including modern processed foods, in some countries, cereal food has become mandatory for breakfast needs. Cereal itself is a product of wheat. The content of vitamin B1 was high enough. Just because a quarter cup is able to meet 0.5 mcg vitamin B1. Moreover, these cereals can be combined with other side dishes such as meat and fish.

Vitamin A Toxicity May Cause Birth Defects

Vitamin A is a vitamin that is essential for gene transcription, and maintain healthy skin and vision. Vitamin A is found in two main forms, retinol and carotene. Retinol is a vitamin A preformed which can be found in animal food sources. Our bodies can convert plant carotenoids such as alpha carotene, beta-carotene and gamma-carotene can be found in fruits and vegetables into vitamin A. So, carotenoids are called provitamin A. Eggs, milk, carrots, broccoli, pumpkin, beef liver, sweet potatoes and spinach are some of vitamin A foods. this vitamin is stored in fat tissue and liver in the body. Vitamin A serves for several purposes in the human body.

Vitamin A toxicity

Excessive intake of vitamin A should be avoided, because an overdose of this vitamin can cause some side effects. Basically, this vitamin is stored in fat tissue and liver, to be used by the body. So, too much or vitamin A toxicity can accumulate in the liver, which in turn, can cause a number of health complications. Typically, the presence of vitamin A in the body overload can cause nausea, vomiting, irritability, dry skin and nails, fatigue, hair loss, muscle pain, weight loss, headache, menstrual problems, fatigue, bleeding gums, jaundice, pain stomach, blurred vision and fractures. In extreme cases, can lead to an enlarged liver and spleen.

Acute toxicity

Arctic explorer experience drowsiness, irritability, headache and vomiting within a few hours after eating polar bear liver or liver seals, which contains a lot of vitamin A. Vitamin A tablets that contain 20 times the recommended daily dose, which is used for the prevention and relieve skin disease, sometimes cause similar symptoms, even if taken as directed.

Chronic toxicity

Chronic poisoning in children and adults greater is usually the result of consuming large doses of vitamin A (10 times the recommended daily dose) for months. Vitamin A toxicity can occur in a baby in a few weeks.

The initial symptoms of chronic toxicity are:

- Blond hair and rough

- Loss on the part of eyelashes

- Lips are chapped

- Skin dry and rough.

Severe headaches, increased pressure in the brain and general weakness ensues. The growth of bone and joint pain are common, especially in children. Liver and spleen may be enlarged. Babies born to mothers who took isotretinoin (an artificial vitamin A used to treat a skin disorder) during pregnancy may have birth defects.

Vitamin A toxicity diagnosis is made based on symptoms and high levels of vitamin A in the blood. Symptoms will disappear within 4 weeks after the halt to the use of vitamin A supplementary. Beta-carotene is found in vegetables such as carrots, gradually transformed by the body into vitamin A and can be consumed in large quantities without causing toxicity. Although the skin will change to amber (carotenosis), especially the skin on the palms and soles of the feet, but does not cause other side effects.

It can be concluded that, when consumed with the right dose and with proper care, this vitamin can be really effective to improve general health. Because it is a fat-soluble vitamin, the excess amount can not be excreted through the urine. Excessive vitamin A tend to accumulate in the liver and fat tissue, and thus produce the side effects mentioned above or symptoms of poisoning. So it is very important to take vitamin A only in the required amount. People taking supplements should be careful to not take vitamin A which is higher than the recommended dose. Vitamin A toxicity occurs mainly with preformed vitamin A, and not the form of carotenoids. However, an excess of carotenoids may cause carotenodermia, a condition characterized by discoloration of yellow or yellow-orange skin.

Folic Acid Benefits & Functions For Our Health

Functions and benefits of folic acid is quite a lot, among other functions on the red blood cells, the function of the DNA, the benefits for pregnant women, menstrual symptoms, body tissue growth, prevention of birth defects, brain function, heart, hair growth and so on. Folic acid or vitamin B9 is known as one of the eight vitamins are included in the group of vitamin B. Folic acid is a water soluble vitamin and is needed to form healthy new cells. Based on the scientific results we can say that, folic acid is a vitamin which is the most studied of the group of vitamin B. The studies prove the importance of folic acid and a variety of health benefits.

Folic acid is associated with a healthy pregnancy. This acid is a great energy and also increases the production of red blood cells. Folic acid foods such as asparagus, beans, oranges, whole grain products, broccoli, cabbage, spinach etc really provide a sufficient amount of acid to fill the shortage of vitamins and problems associated with it. Folic acid actually has no side effects, it is said to be a substance that is safe for consumption for health benefits. Folic acid is also important in protein metabolism and prevention of anemia. Therefore, folic acid is said to be very important for pregnant women and prevention of various medical conditions including severe Spina bifida, which is a disease of severe spinal cord-is found in infants.

Folic acid functions

Red blood cells: In addition to iron and vitamin B12, folic acid is also needed in the formation of red blood cells. Red blood cells play an important role for the body because the duty pick up oxygen in the lungs and circulate throughout the body and also picks up carbon dioxide in the body to drain back through the lungs. By eating plenty of folic acidic foods, it will create red blood cells for the body. Such as the use of specially fortified cereals volat acid or vitamin B9, then in red blood cells was folat acid levels will increase.

DNA: Since the function of folic acid that plays a role in the body's cells, therefore folic acid plays an important role in the repair of DNA in your body. Thus folic acid deficiency can cause growth of some cancers. When someone taking folic acid on a special diet (supplements), it will prevent them from the impact of vitamin B9 deficiency is a problem in the large intestine. Where is the problem in the large intestine can also cause cancer. So it is necessary for you to consume foods that contain lots of folic acid.

Folic acid benefits

Brain function: When a brain disorder, then someone could be depression or other cognitive disorders. For that folic acid is useful to optimize brain function. In the elderly, folic acid acts to prevent the occurrence of dementia and memory loss of memory in the brain. Research has shown that those who consume folic acid at least in their 50s for 3 years is able to compensate for those aged 40 years in a memory problem on a test in the Netherlands.

Heart: Defects in the heart as a result of congenital or genetic birth is rare. In the research has proven, heart defects can be reduced if at the time of pregnancy, many pregnant women take multivitamins that contained folic acid in it. Although the correlation can not be measured clearly, but by taking supplements of folic acid in pregnant women are able suppressed than those who did not consume folic acid in sufficient quantities.

Growth of body tissues: For functions that have been described as the formation of DNA, folic acid also plays an important role in the growth of body tissues. There is a link between folic acid with the formation of body tissues that have been damaged. In fact, animal studies show that the use of folic acid helps for healing spinal cord tissue but is also expected to have the same benefits in humans.

Hair Growth: Folic acid was able also as a therapy for hair growth. Because the function that can make the network formation can grow hair. At a special study said that folic acid can treat hair loss. With regular consumption of folic acid means preventing hair loss. For example, in men who have lived experience hair loss on the head, hair loss on the body, can be treated with the use of folic acid in their daily consumption. Folic acid recommended amount of 400 mcg per day. Can be obtained on cereals, vegetables, and fruits. If you've been eating these foods still experiencing hair loss, you can consume folic acid supplements are directly listed more than 400 mcg pertablet / capsule.

Menstrual symptoms: The Benefits of folic acid has previously been discussed, namely as a shaper of red blood cells. Thus it can help the symptoms of menstruation and consequently the symptoms of anemia in women. In some women, very heavy menstrual passed. Quite a lot of blood loss from the usually bad for the body. Usually your doctor will recommend or prescribe folic acid which is therein.

Benefits for pregnant women: Compared with previous benefits, folic acid is more known to be useful for pregnant women. Folic acid prevents birth defects of the brain and spinal cord. For pregnant women in the study are encouraged to consume folic acid 400 mcg to 600 mcg. Sometimes compliance is not as stable as nausea pregnant women tend to consume natural foods that contain this vitamin B9. So that compliance can be achieved by drinking milk that is specific to pregnant women.

Prevention of birth defects: One of the folic acid benefits is to prevent birth defects. Since it has been proven in studies that the use of folic acid during pregnancy is beneficial to prevent neural tube defects that affect the spine and brain. Research was continued decrease in infants with birth defects as much as 2% are still experiencing birth defects than those who did not consume folic acid can be up to 6%. Even in the United States, birth defects reached only 60 infants 1000 new births. This figure is quite small communities already conscious to consume folic acid.

Vitamin K Definition And All About

When blood is difficult to freeze after injury, there could be something wrong with the blood clotting protein called prothrombin. In a broader sense, it is likely we are to experience conditions of deficiency of vitamin K in the body. You see, this vitamin is responsible for the proper functioning of some of the blood clotting protein in the body. This vitamin can be produced in the gut and there are two natural forms, namely K1 (phylloquinone) and K2 (menaquinone). The first comes from the plant while the latter is synthesized by bacteria in the colon. Form of synthetic or man-made vitamin is called menadione.

Vitamin K belonged to the fat-soluble vitamins. This vitamin can be found in many foods, such as spinach, broccoli, soybeans, wheat cereal, and vegetable oils. Adequate intake of vitamin K plays an important role in the process of blood clotting and bone health. Vitamin K deficiency can occur at any age, but babies have a higher risk to experience it. This deficiency can lead to bleeding that is difficult to stop. Prevention and handling is done by giving supplements of vitamin K.

Vitamin K deficiency is very rare since this vitamin is synthesized in the intestine. People who increased risk of vitamin K deficiency include those suffering from liver damage, people with cystic fibrosis, inflammatory bowel disease or those who just had surgery. Some of the vitamin K deficiency symptoms such as heavy bleeding due to bleeding continues and in extreme cases can suffer from anemia.

If vitamin K is not contained in the body, the blood can not clot. This can cause bleeding or hemorrhagic. However, vitamin K deficiency is rare, because most people get it from bacteria in the gut and from food. But shortages can occur in infants because their digestive system is sterile and does not contain bacteria that can synthesize vitamin K, breast milk contains only small amounts of vitamin K. For that babies are given a vitamin K at birth.

In adults, a deficiency can occur because of the lack of consumption of vegetable or antobiotik taking too long. Antibiotics can kill beneficial bacteria in the gut which produce vitamin K. Sometimes vitamin K deficiency caused by liver disease or digestive problems.

What does Vitamin K do

Below are some of vitamin K function:

Helps in blood coagulation: Vitamin K helps the function of a protein that helps blood clot. Without the blood clotting mechanism may be due to a small injury can experience prolonged bleeding. Also, when too much blood clot (even when not injured), a blood clot can block the blood vessels that serve the opposite. Vitamin K freeze the blood at the right level.

Protect the heart: Calcium causes the tissue to harden and stops functioning properly. Arteriosclerosis showed hardening of the arteries due to the deposition of calcium in the lining of blood vessels occupied cholesterol. People may menderia heart attack due to arterial calcification. Vitamin K keeps calcium out of the arteries and prevent the progression of the condition.

Strengthen bones and prevent osteoporosis: Vitamin K as an essential nutrient for bone health. Vitamin K helps bone to bind calcium. Some research suggests vitamin K indirectly regulate calcium binding capacity osetocalcin, a protein needed to bind calcium bone matrix. The amount of vitamin K are not sufficient to lower bone density and strength. If this continues vitamin deficiency, which can lead to osteoporosis is characterized by bone fragility. A study showed that a diet low in vitamin K may be associated with higher rates of hip fractures and osteoporosis in the elderly and in postmenopausal women.

Daily doses of Vitamin K

In general, the dose for treating vitamin K deficiency in adults is 10-40 mg per day. Determination of the dose depends on the severity of the patient's deficiency and the body's response to supplemental doses of vitamin K. For infants and children, ask your doctor. The dose of vitamin K in handling the bleeding will be determined by the doctor who handled the case at the hospital.

Below are recommended Vitamin K intake based on nlm.nih.gov:

Infants

• 0 - 6 months: 2.0 micrograms per day (mcg/day)
• 7 - 12 months: 2.5 mcg/day

Children

• 1 - 3 years: 30 mcg/day
• 4 - 8 years: 55 mcg/day
• 9 - 13 years: 60 mcg/day

Adolescents and Adults

• Males and females age 14 - 18: 75 mcg/day
• Males and females age 19 and older: 90 mcg/day

Sources of vitamin K

To meet the needs of vitamin K is quite easy because besides the amount is relatively small, our digestive systems contain bacteria that are able to synthesize vitamin K, which is partly absorbed and stored in the liver. But once the body also needs to get extra vitamin K from food (read at vitamin K foods).

Identify Side Effects and Dangers of Vitamin K

If consumed with the recommended dose, vitamin K supplements generally do not cause side effects. In some minor cases, the consumption of excessive vitamin K supplements can lead to anemia and jaundice. Contact your doctor immediately if you experience symptoms that indicate one of the disease. Be sure to read the ingredients contained in each medicine. Do not take more than one supplement containing vitamin C at the same time to avoid overdose.

Warning:

• Women who are trying to become pregnant, have just given birth or are breastfeeding should ask a doctor before taking supplements of vitamin K.
• Ask dose for infants and children to the doctor.
• Please be careful taking supplements of vitamin K when using anticoagulant drugs such as warfarin, suffering from vitamin E deficiency, deficiency of glucose-6-phosphate dehydrogenase (G6PD), renal impairment, and liver disorders.
• In case of allergy or overdose, immediately consult a physician.

Vitamin B12 Foods To Meet Daily Requirements

Vitamin B12 is a water soluble vitamin. While it can be stored, in some cases, can not be used properly. Vitamin B12 is essential to maintain a healthy body. Known as cobalamin, vitamin B12 is necessary in the process of converting carbohydrates, fats, and proteins from food into energy. Vitamin B12 also, more importantly, helps red blood cells healthy, thereby preventing heart disease and keep the immune system functioning at its maximum level. Vitamin B12 is essential for maintaining the protective around nerve cells in the body. That is why, we are encouraged to consume foods that contain vitamin B12 (read more Vitamin B12 benefits).

All types of natural vitamin B12 can only be obtained from food products originating in animals or animal results. We can not use food sources such as fruits and vegetables to meet the needs of vitamin B12. But we can still consume some foods are fortified with vitamin B12 such as in food packaging. However, the source of the natural is best for the health of the body. Here is a list of some vitamin B12 foods, as we know that vitamin B12 deficiency may cause several health problems.

1.Herring: herring is a fish species that grow in the waters of the Atlantic Ocean. In the Netherlands, these fish are often found and became the main menu daily. Even those who consume raw herring believed to have a high nutrient. You can also find the content of 11, 23 grams of fat, 200 calories and 23, 56 grams of protein per 100 grams of herring that has been cooked.

2. Tuna: Tuna contains about 30.2 grams of protein, 6.3 grams of fat and 182 calories and this makes tuna can meet the daily nutritional needs. We can get the Tuna in the form of fresh fish and packing products such as canned tuna. Types of canned tuna usually consists of several different categories such as parts that contain lots of protein, fat or tuna body parts that have been formed in the fiber. Tuna are already packed in cans is usually enriched with herbs and olive oil are very good for the body.

3. Crab: Crab contains various kinds of nutrients such as vitamins, amino acids, calcium, zinc, iron, phosphorus, carbohydrates and fats as well as having a fairly small. Crab meat can be processed into a variety of cuisines. Texture famous crab meat with a delicious flavor and sweet. In every 100 grams of crab, containing 9.3 mcg of vitamin B12.

4. Sardines: Sardines have a savory flavor and delicious. Sardines are found in Indonesian waters. Abundant supply of sardines which makes many companies make the fish canning sardines canned fish. Sardines have a very soft flesh characteristics and nutrient content is quite high. In 100 grams of sardines, contained 8.72 mcg of vitamin B12.

5. Caviar: Caviar is another name for the fish eggs are taken from sturgeon. Memiiki Caviar black and contains a variety of nutrients that are good for the body. Caviar can be found in certain places such as restaurants or home eat seafood. Although caviar is sold at high prices, but a little caviar is sufficient nutrients. In every 100 grams of caviar, there is the content as much as 5.54 mcg of vitamin B12.

6. Shellfish: Shellfish has a savory and delicious taste. Processed mussels are usually much made into food boiled, steamed or roasted. Part edible clam meat was only a little, but the clam meat provides many nutrients that are very good for the body. In every 100 grams of shellfish, there is the content as much as 5.12 mcg of vitamin B12.

7. Salmon: Salmon contain different types of nutrients. Salmon are found in the waters of the Atlantic Ocean. Salmon meat has a solid structure, crisp and savory. Even raw salmon has a very sweet taste and refreshing. Processed salmon is the most famous of such sahimi Japanese or sushi. In each 100gr, there are 3.12 mcg of vitamin B12.

8. Beef: Beef contains a very important source of protein for adults and children. All the protein in beef contains amino acids that contribute to provide a source of energy in the muscles, helps balance hormones and for weight loss. In each 100gr, there are 3.75 mcg of vitamin B12.

9. Mutton: mutton or lamb was also very good to meet the nutritional needs of the body. In about 100 grams of goat meat could have 22.34 grams of fat, 267 calories and protein 22.42. This amount is very high even if only in small pieces of mutton. In each 100gr, there is the content as much as 2.55 mcg of vitamin B12

10. Cod: Cod are found in the waters of the Atlantic Ocean. Cod can be found in the form of fresh and processed fish in cans. This fish has a structure of the meat is thick, soft and not too tasteless. Codfish have a wide variety of nutrients that can form the health system of the body. In each 100gr, there is the content as much as 1.23 mcg of vitamin B12.

If you still more vitamin B12 foods list, below are almost all foods that you can consume. The data taken from official United States Department of Agriculture Agricultural Research Service site.

Table of foods high in Vitamin B12

Taken from usda.gov.

Foods name	Value (µg)/100g
Mollusks, clam, mixed species, cooked, moist heat	98.89
Beef, New Zealand, imported, liver, cooked, boiled	96
Lamb, variety meats and by-products, liver, raw	90.05
Lamb, variety meats and by-products, liver, cooked, pan-fried	85.7
Veal, variety meats and by-products, liver, cooked, braised	84.6
Beef, New Zealand, imported, liver, raw	84.5
Beef, variety meats and by-products, liver, cooked, pan-fried	83.13
Lamb, variety meats and by-products, kidneys, cooked, braised	78.9
Lamb, variety meats and by-products, liver, cooked, braised	76.5
Veal, variety meats and by-products, liver, cooked, pan-fried	72.5
Beef, variety meats and by-products, liver, cooked, braised	70.58
Veal, variety meats and by-products, liver, raw	59.85
Beef, variety meats and by-products, liver, raw	59.3
Lamb, New Zealand, imported, liver, raw	59
Lamb, New Zealand, imported, liver, cooked, soaked and fried	57.5
Lamb, New Zealand, imported, kidney, cooked, soaked and fried	55.56
Duck, domesticated, liver, raw	54
Goose, liver, raw	54
Lamb, variety meats and by-products, kidneys, raw	52.41
Lamb, New Zealand, imported, kidney, raw	50.37
Mollusks, clam, mixed species, cooked, breaded and fried	40.27
Veal, variety meats and by-products, kidneys, cooked, braised	36.9
Mollusks, octopus, common, cooked, moist heat	36
Mollusks, oyster, Pacific, cooked, moist heat	28.8
Veal, variety meats and by-products, kidneys, raw	28.2
Turkey, liver, all classes, cooked, simmered	28.17
Beef, New Zealand, imported, kidney, raw	27.66
Beef, variety meats and by-products, kidneys, raw	27.5
Pork, fresh, variety meats and by-products, liver, raw	26
Beef, variety meats and by-products, kidneys, cooked, simmered	24.9
Liver cheese, pork	24.55
Mollusks, oyster, eastern, farmed, cooked, dry heat	24.3
Lamb, variety meats and by-products, brain, cooked, pan-fried	24.1
Mollusks, mussel, blue, cooked, moist heat	24
Beef, New Zealand, imported, kidney, cooked, boiled	21.35
Veal, variety meats and by-products, brain, cooked, pan-fried	21.3
Chicken, liver, all classes, cooked, pan-fried	21.13
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes	21
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	20.69
Braunschweiger (a liver sausage), pork	20.09
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS	20
Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19	20
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL	20
Fish, caviar, black and red, granular	20
Mollusks, octopus, common, raw	20
Turkey, liver, all classes, raw	19.73
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K	19.4
Mollusks, oyster, eastern, canned	19.13
Fish, mackerel, Atlantic, cooked, dry heat	19
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original	18.8
OSCAR MAYER, Braunschweiger Liver Sausage (sliced)	18.78
Fish, herring, Atlantic, kippered	18.7
Pork, fresh, variety meats and by-products, liver, cooked, braised	18.67
Mollusks, clam, mixed species, canned, drained solids	18.63
OSCAR MAYER, Braunschweiger Liver Sausage (saren tube)	18.52
Mollusks, whelk, unspecified, cooked, moist heat	18.14
Salmon, red (sockeye), filets with skin, smoked (Alaska Native)	18.1
Cereals ready-to-eat, KASHI HEART TO HEART, Honey Toasted Oat	18
Cereals ready-to-eat, KASHI HEART TO HEART, Warm Cinnamon	18
Fish, mackerel, king, cooked, dry heat	18
Mollusks, oyster, eastern, wild, cooked, moist heat	17.5
Veal, variety meats and by-products, pancreas, cooked, braised	17.33
Pork, fresh, variety meats and by-products, pancreas, cooked, braised	17.07
Chicken, liver, all classes, cooked, simmered	16.85
Beef, variety meats and by-products, pancreas, cooked, braised	16.6
Chicken, liver, all classes, raw	16.58
Pork, fresh, variety meats and by-products, pancreas, raw	16.4
Mollusks, oyster, eastern, farmed, raw	16.2
Mollusks, oyster, Pacific, raw	16
Turkey, whole, giblets, cooked, simmered	15.89
Mollusks, oyster, eastern, cooked, breaded and fried	15.63
Fish, mackerel, king, raw	15.6
Beef, variety meats and by-products, brain, cooked, pan-fried	15.2
Veal, variety meats and by-products, heart, cooked, braised	14.46
Beef, variety meats and by-products, pancreas, raw	14
Turkey, heart, all classes, cooked, simmered	13.9
Veal, variety meats and by-products, heart, raw	13.76
Fish, herring, Atlantic, raw	13.67
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	13.57
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar	13.57
Liver sausage, liverwurst, pork	13.46
Liverwurst spread	13.46
Veal, variety meats and by-products, pancreas, raw	13.38
Chicken, broilers or fryers, giblets, cooked, fried	13.31
Turkey, heart, all classes, raw	13.3
Fish, herring, Atlantic, cooked, dry heat	13.14
LOMA LINDA Big Franks, canned, unprepared	13.1
Turkey, whole, giblets, raw	13.06
Chicken, capons, giblets, raw	12.95
Mollusks, oyster, eastern, wild, cooked, dry heat	12.91
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors	12.24
Veal, variety meats and by-products, brain, raw	12.2
Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins	12
Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal	12
Mollusks, mussel, blue, raw	12
Fish, mackerel, salted	12
Fish, roe, mixed species, cooked, dry heat	11.54
Crustaceans, crab, alaska king, cooked, moist heat	11.5
Chicken, broilers or fryers, giblets, raw	11.41
Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran	11.3
Lamb, variety meats and by-products, brain, raw	11.3
Mollusks, clam, mixed species, raw	11.28
Lamb, variety meats and by-products, heart, cooked, braised	11.2
Cereals ready-to-eat, GENERAL MILLS, WHEATIES	11.1
Cereals ready-to-eat, KELLOGG, KELLOGG'S MUESLIX	11
Cereals ready-to-eat, KASHI, HEART TO HEART, Oat Flakes & Blueberry Clusters	11
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar	10.91
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR	10.91
Fish, tuna, fresh, bluefin, cooked, dry heat	10.88
Chicken, stewing, giblets, raw	10.83
Beef, New Zealand, imported, heart, raw	10.81
Margarine-like, vegetable oil spread, 60% fat, tub, with salt	10.8
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt	10.8
Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D	10.8
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D	10.8
Beef, variety meats and by-products, heart, cooked, simmered	10.8
Egg, whole, dried, stabilized, glucose reduced	10.51
Crustaceans, crab, dungeness, cooked, moist heat	10.38
Crustaceans, crab, queen, cooked, moist heat	10.38
Lamb, variety meats and by-products, heart, raw	10.25
Beef, variety meats and by-products, brain, cooked, simmered	10.1
Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola with Raisins	10
Fish, cod, Atlantic, dried and salted	10
Fish, herring, Pacific, raw	10
Fish, roe, mixed species, raw	10
Lamb, New Zealand, imported, brains, raw	9.99
Lamb, New Zealand, imported, testes, raw	9.89
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted	9.67
Veal, variety meats and by-products, brain, cooked, braised	9.65
Fish, herring, Pacific, cooked, dry heat	9.62
Lamb, New Zealand, imported, brains, cooked, soaked and fried	9.54
Beef, variety meats and by-products, brain, raw	9.51
Chicken, stewing, giblets, cooked, simmered	9.48
Soup, clam chowder, new england, canned, condensed	9.47
Chicken, broilers or fryers, giblets, cooked, simmered	9.44
Fish, tuna, fresh, bluefin, raw	9.43
Chicken, roasting, giblets, raw	9.4
Pate de foie gras, canned (goose liver pate), smoked	9.4
Pate, goose liver, smoked, canned	9.4
Emu, fan fillet, cooked, broiled	9.37
Lamb, variety meats and by-products, brain, cooked, braised	9.25
Lamb, New Zealand, imported, heart, cooked, soaked and simmered	9.18
Mollusks, whelk, unspecified, raw	9.07
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone	9
Crustaceans, crab, alaska king, raw	9
Crustaceans, crab, blue, raw	9
Crustaceans, crab, dungeness, raw	9
Crustaceans, crab, queen, raw	9
Fish, sardine, Atlantic, canned in oil, drained solids with bone	8.94
Lamb, New Zealand, imported, testes, cooked, soaked and fried	8.88
Mollusks, oyster, eastern, wild, raw	8.75
Emu, top loin, cooked, broiled	8.71
Fish, mackerel, Atlantic, raw	8.71
Beef, variety meats and by-products, heart, raw	8.55
Emu, ground, cooked, pan-broiled	8.52
Pork, fresh, variety meats and by-products, kidneys, raw	8.49
Chicken, roasting, giblets, cooked, simmered	8.45
MORNINGSTAR FARMS Sausage Style Recipe Crumbles, frozen, unprepared	8.4
Lamb, New Zealand, imported, heart, raw	8.4
Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	8.3
Beverages, KELLOGG'S SPECIAL K20, protein water mix	8.3
Game meat, beaver, cooked, roasted	8.3
Game meat, muskrat, cooked, roasted	8.3
Game meat, opossum, cooked, roasted	8.3
Game meat, rabbit, domesticated, composite of cuts, cooked, roasted	8.3
Game meat, raccoon, cooked, roasted	8.3
MORNINGSTAR FARMS Grillers Burger Style Recipe Crumbles, frozen, unprepared	8.3
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled	8.18
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	8.18
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED FLAKES	8.1
Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	8.08
Pate, chicken liver, canned	8.07
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, powder, 3-2-1 Plan	8.07
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled	7.97
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled	7.92
Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut	7.9
Pork, fresh, variety meats and by-products, kidneys, cooked, braised	7.79
Fish, trout, mixed species, raw	7.79
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	7.72
Cereals ready-to-eat, GENERAL MILLS Corn CHEX	7.7
MORNINGSTAR FARMS Grillers Quarter Pound Veggie Burger, frozen, unprepared	7.7
Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	7.55
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled	7.53
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	7.5
Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS	7.5
Fish, trout, mixed species, cooked, dry heat	7.49
MORNINGSTAR FARMS Breakfast Sausage Links, frozen, unprepared	7.4
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	7.36
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	7.34
Entrees, crab cake	7.33
Whale, beluga, meat, dried (Alaska Native)	7.31
Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	7.3
LOMA LINDA Swiss Stake with Gravy, canned, unprepared	7.3
Chicken, heart, all classes, raw	7.29
Chicken, heart, all classes, cooked, simmered	7.29
Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	7.29
Cereals ready-to-eat, RALSTON Crispy Hexagons	7.24
Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES	7.23
Cereals ready-to-eat, KELLOGG'S SPECIAL K Multigrain Oats and Honey	7.2
Lamb, variety meats and by-products, tongue, raw	7.2
Game meat, rabbit, domesticated, composite of cuts, raw	7.16
Beef, New Zealand, imported, tripe uncooked, raw	7.12
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K Chocolatey Strawberry	7
Cereals ready-to-eat, KELLOGG'S, SPECIAL K Vanilla Almond	7
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K, Cinnamon Pecan	7
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K Blueberry	7
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K Multi-grain	7
Cereals ready-to-eat, KELLOGG'S SPECIAL K Chocolate Almond	7
Fish, mackerel, spanish, cooked, dry heat	7
Fish, mackerel, jack, canned, drained solids	6.94
Emu, outside drum, raw	6.92
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	6.9
Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS	6.8
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K Red Berries	6.8
Cereals ready-to-eat, KELLOGG'S SPECIAL K Chocolatey Delight	6.8
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	6.77
Emu, oyster, raw	6.76
Emu, ground, raw	6.75
Beef, New Zealand, imported, heart, cooked, boiled	6.73
WORTHINGTON Prosage Links, frozen, unprepared	6.7
Emu, fan fillet, raw	6.67
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6.67
Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST CRUNCH	6.65
Game meat, caribou, cooked, roasted	6.64
Cereals ready-to-eat, KELLOGG'S, SPECIAL K Protein Plus	6.6
Cereals ready-to-eat, KELLOGG, SPECIAL K, Fruit & Yogurt	6.6
Cereals ready-to-eat, KELLOGG's FIBERPLUS Cinnamon Oat Crunch	6.6
LOMA LINDA Vege-Burger, canned, unprepared	6.6
MORNINGSTAR FARMS Breakfast Sausage Patties Maple Flavored, frozen, unprepared	6.6
Game meat, rabbit, domesticated, composite of cuts, cooked, stewed	6.51
Game meat, rabbit, wild, cooked, stewed	6.51
Game meat, squirrel, cooked, roasted	6.51
Caribou, hind quarter, meat, cooked (Alaska Native)	6.47
Ostrich, inside strip, cooked	6.44
Beverages, nutritional shake mix, high protein, powder	6.43
Cereals ready-to-eat, GENERAL MILLS, Honey KIX	6.4
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	6.4
Ostrich, inside leg, cooked	6.36
Ostrich, oyster, cooked	6.32
Game meat, caribou, raw	6.31
Game meat, deer, raw	6.31
Game meat, moose, cooked, roasted	6.31
Fish, trout, rainbow, wild, cooked, dry heat	6.3
Lamb, variety meats and by-products, tongue, cooked, braised	6.3
Ostrich, outside strip, cooked	6.26
Ostrich, tip trimmed, cooked	6.25
Fish, bluefish, cooked, dry heat	6.22
Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX	6.2
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	6.18
Ostrich, top loin, cooked	6.17
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6.13
Emu, flat fillet, raw	6.12
Veal, variety meats and by-products, tongue, raw	6.1
Lamb, New Zealand, imported, tongue - swiss cut, raw	6.1
Egg, yolk, dried	6.02
Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	6.01
Meat extender	6
Lamb, variety meats and by-products, pancreas, raw	6
Fish, salmon, sockeye, raw	5.95
Crustaceans, crab, blue, crab cakes, home recipe	5.94
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	5.89
Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	5.88
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw	5.82
Cereals ready-to-eat, GENERAL MILLS, COOKIE CRISP	5.8
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5.78
Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES	5.76
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled	5.75
Ostrich, ground, cooked, pan-broiled	5.74
Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	5.71
Cereals ready-to-eat, GENERAL MILLS, KIX	5.7
Beef, variety meats and by-products, spleen, raw	5.68
Fish, salmon, sockeye, cooked, dry heat	5.67
Cereals ready-to-eat, POST, FRUITY PEBBLES	5.6
Cereals ready-to-eat, GENERAL MILLS, Rice CHEX	5.6
Cereals ready-to-eat, KELLOGG, KELLOGG'S HONEY SMACKS	5.6
Cereals ready-to-eat, POST, GOLDEN CRISP	5.6
Cereals ready-to-eat, GENERAL MILLS, Berry Burst CHEERIOS, Triple Berry	5.6
Cereals ready-to-eat, GENERAL MILLS, FROSTED CHEERIOS	5.6
Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS	5.6
Cereals ready-to-eat, GENERAL MILLS, DORA THE EXPLORER	5.6
Cereals ready-to-eat, KELLOGG's CRUNCHY NUT Roasted Nut and Honey O's	5.6
Cereals ready-to-eat, GENERAL MILLS, Oat Cluster CHEERIOS Crunch	5.6
Formulated bar, POWER BAR, chocolate	5.6
Cereals ready-to-eat, GENERAL MILLS, COUNT CHOCULA	5.59
Cereals ready-to-eat, GENERAL MILLS, Fruity CHEERIOS	5.59
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS, Chocolate	5.59
Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS Brownie Crunch	5.59
Cereals ready-to-eat, GENERAL MILLS, Dulce De Leche CHEERIOS	5.59
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw	5.55
Salmon, sockeye, canned, drained solids, without skin and bones	5.54
Lamb, variety meats and by-products, pancreas, cooked, braised	5.54
Thuringer, cervelat, summer sausage, beef, pork	5.5
OSCAR MAYER, Summer Sausage Beef Thuringer Cervelat	5.5
Fish, salmon, sockeye, canned, drained solids	5.5
WORTHINGTON Smoked Turkey Roll, frozen, unprepared	5.5
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, raw	5.48
Cereals ready-to-eat, RALSTON CRISP RICE	5.45
Egg, duck, whole, fresh, raw	5.4
Ostrich, inside strip, raw	5.4
Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS	5.4
Cereals ready-to-eat, GENERAL MILLS, CHOCOLATE LUCKY CHARMS	5.4
Cereals ready-to-eat, KELLOGG, KELLOGG'S CINNABON cereal	5.4
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS, Banana Nut	5.4
Cereals ready-to-eat, KELLOGG'S APPLE JACKS with marshmallows	5.4
Cereals ready-to-eat, GENERAL MILLS, Multi Grain CHEERIOS, Peanut Butter	5.4
Mollusks, cuttlefish, mixed species, cooked, moist heat	5.4
Fish, bluefish, raw	5.39
Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, raw	5.39
Cereals ready-to-eat, RALSTON TASTEEOS	5.36
Cereals ready-to-eat, RALSTON Corn Flakes	5.36
Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled	5.35
Lamb, variety meats and by-products, spleen, raw	5.34
Veal, variety meats and by-products, spleen, raw	5.34
Ostrich, outside strip, raw	5.33
Veal, variety meats and by-products, tongue, cooked, braised	5.3
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	5.29
Lamb, variety meats and by-products, spleen, cooked, braised	5.29
Cereals ready-to-eat, frosted oat cereal with marshmallows	5.29
Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	5.28
Mollusks, conch, baked or broiled	5.25
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw	5.25
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, raw	5.23
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5.23
Lamb, New Zealand, imported, tongue - swiss cut, cooked, soaked and simmered	5.22
Ostrich, outside leg, raw	5.21
Cereals ready-to-eat, POST, COCOA PEBBLES	5.2
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS	5.2
Cereals ready-to-eat, POST, GRAPE-NUTS Flakes	5.2
Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS	5.2
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches	5.2
Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios	5.19
Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled	5.18
Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled	5.18
Beef, New Zealand, imported, tongue, raw	5.18
Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	5.16
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw	5.16
Beef, cured, luncheon meat, jellied	5.14
Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled	5.11
Chicken, meatless, breaded, fried	5.11
Egg, goose, whole, fresh, raw	5.1
Ostrich, inside leg, raw	5.1
Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, select, raw	5.09
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, raw	5.05
Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	5.04
Ostrich, tenderloin, raw	5.03
Beef, variety meats and by-products, spleen, cooked, braised	5.02
Ostrich, round, raw	5.01
Cereals ready-to-eat, POST, ALPHA-BITS	5
Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes	5
Cereals ready-to-eat, POST Bran Flakes	5
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED RICE KRISPIES	5
Cereals ready-to-eat, QUAKER, KING VITAMAN	5
Cereals ready-to-eat, KELLOGG, KELLOGG'S CORN POPS	5
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	5
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE Bran Cereal	5
Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON CHEERIOS	5
Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Cereal	5
Cereals ready-to-eat, Post, Waffle Crisp	5
Cereals ready-to-eat, KELLOGG, KELLOGG'S HONEY CRUNCH CORN FLAKES	5
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	5
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	5
Cereals ready-to-eat, KELLOGG, KELLOGG'S MARSHMALLOW FROOT LOOPS	5
Cereals ready-to-eat, KELLOGG'S, Reduced Sugar Frosted Flakes Cereal	5
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	5
Cereals ready-to-eat, RALSTON Corn Biscuits	5
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS, Yogurt Burst, strawberry	5
Cereals ready-to-eat, GENERAL MILLS, Chocolate CHEX	5
Cereals ready-to-eat, GENERAL MILLS Cinnamon CHEX	5
Cereals ready-to-eat, GENERAL MILLS, Cocoa Puffs, 25% Reduced Sugar	5
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE 80 Calories, Honey Squares	5
Cereals ready-to-eat, KELLOGG'S RICE KRISPIES, Gluten Free	5
Cereals ready-to-eat, KELLOGG'S KRAVE double chocolate cereal	5
Cereals ready-to-eat, KELLOGG'S FROSTED FLAKES, CHOCO ZUCARITAS	5
Cereals ready-to-eat, KELLOGG'S CINNAMON JACKS	5
Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches	5
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE 80 Calories, Chocolate Squares	5
Cereals ready-to-eat, GENERAL MILLS, FROSTED TOAST CRUNCH	5
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS TREASURES, Strawberry	5
Cereals ready-to-eat, KELLOGG'S KRAVE Smores	5
Cereals ready-to-eat, KELLOGG SCOOBY-DOO! cereal	5
Mollusks, clam, mixed species, canned, liquid	5
Fish, salmon, coho, wild, cooked, dry heat	5
KASHI, H2H Woven Wheat Cracker, Original	5
KASHI, H2H Woven Wheat Cracker, Roasted Garlic	5

Vitamin D Deficiency Can Cause Brain Damage

Vitamin D is important for maintaining healthy bones and teeth. However, new evidence suggests that vitamin D also plays an important role in other organs and tissues, including the brain. Vitamin D (also known as calciferol) deficiency, can cause damage to the brain. Results of a study conducted by researchers from the University of Kentucky and published in Free Radical Biology and Medicine, this British study testing adult rats. Apparently, there is a growing free radicals and can damage the brains of that mice, after vitamin D levels are extremely low in a few months. Different brain proteins, also suffered damage as redox proteomics.

Not only that, these mice also showed a significant decrease in cognitive performance on tests of learning and memory. Lead author of the paper, Allan Butterfield, who is also a professor in the UK Department of Chemistry, Director of the Center of Membrane Science and Director of Free Radical Biology in Cancer Core at the Markey Cancer Center said, because vitamin D deficiency is very widespread among elderly people, they investigate low vitamin D that affects the oxidation status of the brain during the aging process.

Butterfield said, serum vitamin D levels were adequate necessary to prevent damage caused by free radicals in the brain and subsequent damage consequences. Previously, low levels of vitamin D have been associated with Alzheimer's disease. In addition, vitamin D deficiency has also been associated with the development of heart disease and even certain cancers.

In developed countries as well as regional economic difficulties do not always nutritious food intake, levels of vitamin D in humans is often low, especially in the elderly population. Butterfield suggested that the examination of the levels of vitamin D performed. If it is low, it is recommended to consume foods rich in vitamin D, taking supplements of vitamin D, or the sun for 10-15 minutes a day in the sun exposure in order to keep a normal level of vitamin D to help protect the brain.

Vitamin D Daily Dose

How much vitamin D should I take daily
In November 2010, the Institute of Medicine (IOM) released an update on US consumption patterns intake of calcium and vitamin D for the people of North America (USA and Canada). The update sharply increase the intake of vitamin D value suggestions by strong evidence of its role in supporting bone health and establish RDA (Recommended Dietary Allowance or Recommended Nutrient Intake) of 600 International Units (SI, International Units / IU) per day for all citizens North America aged 1 to 70 years, including pregnant or lactating mothers, and SI 800 per day for residents aged 71 years or more. Prompts for people aged over 71 years is set higher because of taking into account potential changes in the human body in the aging process.

RDA represents a value sufficient to meet the needs of almost everyone. IOM also set the highest intake level (UL, upper level) for vitamin D, which represents the safe upper limit on the scale intake, while noting that this rate should not be considered as the number of people needed or should be strived for consumption. Although the value of UL seems to vary according to age, the IOM concluded that the intake of vitamin D above SI 4,000 per day, there will be an increased risk of harm.

According to the IOM, set the level of intake for this vitamin is difficult because levels of this vitamin in the body may not only come from being consumed, but also of synthesis in the skin due to sun exposure. Due to the amount of the vitamin produced through sun exposure varies greatly from person to person, and exposed to the sun for too long is also not advisable to reduce the risk of skin cancer. So the levels of the recommendations of the IOM on the assumption of minimal sun exposure.

US Government recommendation
Below are recommended Vitamin D daily requirements based on US Government National Institute of Health site.

So, if you think you have vitamin D deficiency symptoms, it's very recommended that you should go to the doctor to do vitamin D test.

List Of Vitamins That Good For Skin

Many people (mostly women), spend a lot of money to get a beautiful skin. Because after all, the appearance of the first impression though not in the real sense. Nutrients that contribute to a nice and smooth skin is Vitamin. That is why the majority of skin care products that contain a number of vitamins There are always high. However, more important is to get these vitamins through daily food consumption. Besides more healthy, it should be cheaper.

Here are some important vitamins for beautiful skin, and how to get it through food

Vitamin A: If you feel your skin starts to feel scaly and dry, most likely caused by lack of vitamin A. People who have acne problems, it is also advisable to get a lot of Vitamin A, or other forms of vitamin A. This is because Vitamin A also helps to rebuild skin tissue, as well as an important vitamin for healing due to skin damages. Patients suffering from psoriasis, it is often advisable to apply retinoids (a form of vitamin A) to regulate cell growth. Vitamin A is also an anti-aging nutrient. So if you want to hide the lines, wrinkles, dull skin and other symptoms of aging skin, the vitamin A may help. Good sources of vitamin A such as eggs, green vegetables, milk, carrots, pumpkins, hearts and much more (read foods high in Vitamin A).


Vitamin E: Maybe, Vitamin E is the most well known vitamin is essential for healthy skin. This is because vitamin E is an effective antioxidant that helps fight free radicals. Free radicals can be caused by a number of factors such as smoking, pollution and sun exposure. Free radicals are one of the main causes of premature skin aging. Thus, Vitamin E becomes essential nutrients for anti-aging. The emergence of spots, wrinkles, and lines can be reduced by applying vitamin-E rich products. Vitamin E can also be found in foods such as olive oil, sunflower seeds, peanuts, almonds, wheat germ and green vegetables (read Vitamin E rich foods).



Vitamin C: As well as Vitamin E, Vitamin C is also an effective antioxidant. So this means it can also help fight the signs of aging on the skin. Vitamin C also stimulates the formation of collagen in the skin. Collagen is a protein that is responsible for making the skin supple. So if you want to maintain a smooth and youthful skin, the Vitamin C can help you. Most fruits are a good source of Vitamin C, so try to add fruit to your daily diet. Vegetables such as broccoli, cauliflower, tomatoes, cabbage and cucumber are also a good source of vitamin C (read another foods high in Vitamin C).


Vitamin B Complex: Vitamin B is also important to add to your diet if you want to get healthy skin. Vitamin B1, for example, be useful to increase the body's metabolism and gives skin glow. If you are a woman taking birth control pills, then you are at risk for vitamin B1 deficiency. Egg yolks, nuts and raisins are a great source of Vitamin B1. Niacin or Vitamin B3 helps the skin easily receive a lot of oxygen, which would prevent the development of acne. Foods rich in niacin are like tomatoes, broccoli and carrots.

Natural Foods High In Vitamin C (USDA Database)

When we talk about vitamin C, foods high in Vitamin C that comes in our mind is orange. Orange is indeed one source of vitamin C, but not the highest. When compared to kiwifruit, kiwifruit turns out to have higher vitamin C content. In addition, there are many more foods that are high in vitamin C apart from fruits. Vitamin C is one type of water-soluble vitamins and has an important role in warding off many diseases. Vitamin C also called ascorbic acid, is group vitamins including antioxidant that can counteract free radicals extracellular. Some of the characteristics include very easily oxidized by heat, light, and metal.

Under normal conditions, every day we need about 45 mg of vitamin C. For women, when they are pregnant and breastfeeding, their needs rise, ie to 60 mg during pregnancy and 85 mg while breastfeeding. But people are often exposed to air pollution, stress, smoking, lack of sleep, or those who are recovering from illness need vitamin C in greater numbers than normal.

What does vitamin c do?
Before we go to the vitamin C foods list, let's dig information about vitamin C further. Vitamin C have many benefits, in addition antioxidants that can fight free radicals, vitamin C also has important benefits to boost immune system. Vitamin C is needed, especially when durability is decreased, and free radical attack makes the body's cells are easily damaged and unable to function properly. One of the consequences of the damage as quickly as it is early skin aging.

Vitamin C is necessary for maintaining the structure of collagen, a type of protein that connect all the network fibers, tendons, skin, cartilage, and other tissue in the body. Collagen with good structure can heal minor injuries, bruises, minor bleeding, and broken bones. Vitamin C has benefits to help iron absorption. Vitamin C also able to neutralize free radicals throughout the body. Vitamin C is able to prevent nitrites that may cause cancer. Massachusetts Institute of Technology research found that the formation of nitrosamines (the end result of digestion of foods that contain nitrites) in the body of a number of students who were given vitamin C decreases to 81%.

Hipoascorbemia (ascorbic acid deficiency) can result in a state of cracking in the tongue scorbut, both in rough skin, gums, the mouth and stomach, are not healthy so easily shaken and loose teeth, bleeding under the skin (around the eyes and gums), fatigue, depressed and muscle weak. In addition, ascorbic acid or vitamin C is also correlated with other problems, such as heart disease, high cholesterol, colds, and rheumatoid arthritis.

Natural foods list high in Vitamin C

Below are the list of natural foods that god for vitamin C source, taken from USDA National Nutrient database.

Fruits list high in Vitamin C

Legumes and legume products high in Vitamin C



Nuts and seeds high in Vitamin C



Vegetables high in Vitamin C



Spices and herbs high in vitamin C

The Best Vitamins For Our Brain

If you want to consume food for brain, but not sourced from supplements, or manufactured vitamins. Then you can get it from the foods that may be easily available in your neighborhood. Many studies have found that certain nutrients can positively affect the brain, particularly in brain regions associated with emotional processing and cognitive or feeling. In general, if you follow a healthy diet for brain, it will cause strong blood flow, maintenance of mental acuity, and will reduce the risk of heart disease and neurodegenerative diseases such as Alzheimer's and dementia.

It may be a sad fact, but our brain's performance is naturally decreased after entering the age of 30. But there are many ways that we can do to make our brain work better, faster and smarter, even not impossible to be younger. In addition to doing some activitiesthat can maintain our brain's health, there is also very recommended to consume foods that contain vitamins for our brain. As we know that food plays a major role for our brains, as assumed in some studies led by a neuroscientist at UCLA, Gomez Pinilla. According to the study, fat that is most needed by the brain are omega-3 fatty acids. Then brain will turn it into DHA (docosahexaenoic acid), which will increase neural communication, and enhance the neural growth.

For that, you really need a list of healthy foods such as fish that are rich in Omega-3, green vegetables such as broccoli with vitamin C that is believed to boost immunity and prevent dementia, and eggs with the content of choline in charge of filling the mass of brain to improve memory. In addition to omega-3, vitamin C, and choline, are also needed some vitamins companion to further maximize brain health. Below are list of vitamins that useful for our brain.

Vitamin B complex
Vitamin B complex is also needed to assist in the development and function of the brain active, and improve memory. If you are a forgetful, you may consume less vitamin B complex found in meat and spinach. One of the nutrients that are essential for the formation of mylein, the protective tissue of the nervous system is the vitamin B12. This vitamin deficiency resulted in the weakening of the brain's nerve cells to potential memory loss and changes in mood. This vitamin is found in beef, lamb, and fish. 

Vitamin B-6 is essential for the function of neurotransmitters and brain development. Vitamin B6 deficiency can lead to lower levels of concentration and short term memory loss. Other symptoms you may experience include depression and anxiety. Beans, carrots and sunflower seeds are healthy foods that are rich in Vitamin B-6.

Vitamin C
L-ascorbic acid or vitamin C, can make a neurotransmitter that allows the brain to transmit from one neuron to another neuron. Oxidation form of vitamin C, docosahexaenoic acid (DHA) also proved very helpful in brain development of children. This vitamin can be found in breast milk, which can improve intelligence, cognition and ability excellent vision. The other good news, vitamins for infants aged 1 year is affecting children in the long term, help with puberty and adolescent behavior. Types of citrus fruits, cabbage, tomatoes, broccoli, pepper, strawberry and kiwi are super fruits that contain vitamin C.

Vitamin D
We can get vitamin D from the sun in the morning, but not recommended for infants sun too long, or if you are in the area who do not have enough sun exposure, then this vitamin will not be obtained. Unfortunately, this vitamin will not be obtained with complete through breast milk alone. Vitamin D deficiency can lead to brittle bones, bone formation is slow so loud that the baby's motor will slow motion. Vitamin D for 1 year old baby's brain, can be provided with normal administration through the search as much as 400 IU per day. Addition of dose must be accompanied by instructions from the pediatrician.

Vitamin E
The content of antioxidants found in vitamin E can prevent the symptoms of Alzheimer's disease or dementia. This vitamin is commonly found in green leafy vegetables, almonds, and hazelnuts.

Tips To Choose The Right & Best Vitamins For Skin

Many types of vitamins that can help nourish and care for the skin. However, the requirement of vitamin for each person is different. Everyone's skin type is different, makes the need for vitamins was not the same. To determine the type of vitamin is needed, we need to recognize our own skin type. When there is a deficiency or abnormal skin is known, can be identified also the type of vitamin is needed. In addition, the age factor can also be a differentiator. A person's age affect the consumption of vitamins for the skin. Vitamins are useful for the skin is actually very much. However, only vitamin A, C, and E are in general required a person's skin. These three vitamins were then most commonly found in skin care products.

Vitamin A has a function to regenerate the skin, so it is found in many anti-aging products. While vitamin C, contain substances that function counteract free radicals. And, usually contained in many products used in cosmetic creams during the day. Then, vitamin E has the function of stimulating collagen. These types of vitamins that make skin supple and moist.

Vitamin be used as the basis of some cosmetics. One is a serum that is currently being heavily encroached upon the manufacturer. Serum formed based vitamins to benefit the rich. Others, such as blemish balm cream or known as BB cream containing vitamin C and other types. Vitamin always used for cosmetic because it takes the skin. Thus, wearing cosmetics containing vitamin is not problematic in proportion. Use a lot or a little, it will not cause irritation when used on the right skin type.

Although it has many benefits, vitamin also can be the enemy of the skin. Especially, for vitamin E that are prone to oily skin. For the owner of oily skin, its moisture tend to be excessive. When given an injection of vitamin E again, automatic humidity will open the pores. Thus, acne on the face can not be avoided. Even aside from acne, it will also make the skin more oily. In contrast, vitamin E is actually good for those who have skin tends to dry.

Cosmetics that contain vitamin A, usually packed in the form of a night cream. Thus, should be worn at night. For products high in vitamin C, can be taken twice a day, namely in the morning and afternoon. It is light and as an antidote, is very beneficial for skin health. As for vitamin E, usually packed in products that keep the skin moist. The use of vitamin does not rely on climate somewhere. This is due to the skin have a process to adapt. Skin treated with vitamin product still requires the intake of vitamin through food. Our skin takes care of the two sides. The best treatment for the skin he suggested going on internally and externally. Both should be balanced.

Benefits of Vitamin E For Skin

In addition to providing benefits for the body's health, it turns out the benefits of vitamin E for skin has been proven by numerous studies. Some facts say the benefits of vitamin E can be for youthfulness and freshness of the skin. In fact, vitamin E has been applied in cosmetics as a moisturizer to the face, a moisturizer on hand, and so on. Good nutrition, not enough for fight pollution, stress, until the sunlight, which could potentially damage the skin. Skin still requires care from the outside. One of content that is essential for skins is vitamin.

One of the main factors that cause great damage for the cells of our skins is the sun's ultraviolet radiation. When absorbed into the skins, attacking the oxygen molecules in skin cells. This will accelerate the aging process of the skin and cause problems such as skin discoloration, wrinkles, age spots, etc. This can increase the risk of skin cancer as well. Vitamin E oil has some inherent qualities that enable it for provide protection for our skin from all harmful effects.

Vitamin E Oil for healthy skin

Vitamin E oil is one of the natural oils such as fat-soluble and non-enzymatic. It also has anti-inflammatory properties. Because of the important qualities like that then good for the skin. Some common skin problem that can be solved with the help of vitamin E oil is as follows:

Skin aging: Vitamin E oil has anti-aging effect on the skin remarkable. Lack of skin care due to excessive alcohol intake and smoking often trigger the onset of the signs of aging prematurely. Topical application to promote the production of two proteins critical components, namely collagen and elastin which improve skin elasticity. This in turn reduces age spots, fine lines or wrinkles and give skins look younger. For these reasons, vitamin E is used as a key ingredient in some anti-aging creams and lotions available in the market.

Dry skins: Vitamin E prevents water loss from the skin, and helps for retain its natural moisture. Either used for the purpose of cleaning the pores of dry skin on a regular basis, restore normal oil balance of skins. 

Sun burn: Vitamin E oil is used to treat small sun burn. When applied, will be easily absorbed by the epidermis layer of skins and heal the damage caused by ultraviolet radiation. It can also provide protection to skins from sun damage.

Scars: Vitamin E is useful to remove scars from the skin. When applied on acne scars or other form of scars caused due to several bruises, burns, etc., will soften the skin on the affected area and then brighten the skin within a few weeks. Finally, the scar will be gone within a few months. Vitamin E accelerates the regeneration of skin cells, skin cells are removed and replaced with a new one. However, it may not be so effective for surgical scars. 

Skin diseases: Some skin conditions can be treated with oil vitamin E. Psoriasis is one such condition where patches of raised dry skins, scaly and red appear on it. Vitamin E oil repair skin damage in these conditions. It can also be used for the treatment of eczema, relieve itching and moisturize dry skin very well.

Although it has many benefits, vitamin E can also be an enemy of the skin. Especially against oily skin. For the owner of oily skin, its moisture tend to be excessive. When given an injection of vitamin E again, automatic humidity will open the pores. Thus, acne on the face can not be avoided. In addition to acne, oily added also. In contrast, vitamin E is actually good for those who have skins tends to dry. To produce the maximum benefit, you should use it on skins twice a day. Once in the morning after bathing and once at night before bed. If you have some skin conditions, it is advisable for use this oil only after consultation with a dermatologist. This way you make sure that you use them the right way and for the right reasons.

Biotin Deficiency And Various Health Problems For It's Impacts

Biotin or vitamin B7, has a very large role in biochemical reactions in the body, such as the transfer of carbon dioxide and the metabolism of carbohydrates and fats. Unlike most other vitamins, biotin is one type of vitamin that is quite stable in various environmental conditions, such as heat, exposure to sunlight, and oxygen. Biotin deficiency is one type of disease that is rare because this vitamin can be found in almost any kind of food the main source of biotin, among others derived from meat, egg yolks, and bananas.

In the body, biotin many roles in the body's metabolism and growth, especially in terms of the formation of fatty acids, antibodies, digestive enzymes, and niacin. When the body lacks biotin, will give rise to a variety of physiological disorders. For example, biotin deficiency often cause various health problems, such as dermatitis, depression, nusea, anemia, and hair loss. The system can be disrupted antibodies. This causes the body to become infected by bacteria and fungi. To overcome this, the patient can be given periodically yolk intake because it has a high content of biotin.

Biotin deficiency causes 

The causes is quite a lot, eat foods such as egg whites too often, can make vitamin B7 is not absorbed into the body. Egg whites are often eaten containing avidin which can bind biotin. Avidin is abundant in egg white protein. If cooking with ripe, it does not matter because avidin will be greatly reduced compared to cook half-baked.

Causes of biotin deficiency in infants because the baby does not yet have the bacteria to create biotin. So that babies tend to deficiency of vitamin B7 or biotin. It does not need antibiotics, just needs giving vitamins to infant. Meanwhile, the main cause of biotin deficiency in adults is, the lack of variety in their daily consumption of nutritious foods.

Biotin deficiency signs & symptoms

Insomnia is one of the symptoms when someone biotin deficiency. Then other symptoms characterized by purple or swollen tongue, as well as the eyes and the skin becomes dry. Other signs that can be identified, the more hair loss, lack of appetite, sores in the corners of the mouth, it can even affect your mental health (as a result of insomnia). Another symptoms that may arise are:

1. Dermatitis: Inflammation of the skin is one of the common symptoms of biotin deficiency. A common form of dermatitis that is found in people who suffer from a deficiency of biotin is seborrheic dermatitis. This disease causes flaking and itching of the scalp can cause hair loss. Children who are affected by this condition can suffer from muscle pain and hair problems. Symptoms such as thinning hair, red scaly skin and brittle nails are common signs of biotin deficiency. Appropriate biotin supplements can reduce muscle cramps in children.

2. Hyperesthesia and Paresthesia: Infants who are deficient in biotin, may suffer from a condition called hyperesthesia, which increased abnormal sensory stimulation. Paresthesia is a condition where the skin feels stabbing or tingling sensation, followed by numbness.

3. Keratoconjunctivitis: Biotin deficiency can also cause keratoconjunctivitis, which resulted in the conjunctiva of the eye. Immunity of people affected will be lowered and defects in B and T cells will occur. Deficiency in cells reduces the number of cells, and consequently, the ability to resist the invasion of harmful bacteria or viruses are substantially reduced.

4. Anorexia: Anorexia is a condition that causes a person to suffer from low appetite. Biotin deficiency in infants inhibit their physical and mental growth. Meanwhile, adults who have a deficiency of biotin can suffer from lethargy, depression, lack of sensation or excessive sensation, and hallucinations.

5. Anemia: Biotin deficiency can cause mild anemia. This condition causes the cells that carry oxygen called hemoglobin loses its ability to bind oxygen. Some of the symptoms of anemia include fatigue, loss of concentration, difficulty in breathing, heart failure, and others.

6. Irregular heart electrocardiographic activities: electrocardiographic activity refers to the heart's electrical activity, as interpreted by skin electrodes. People who have a deficiency of biotin may cause irregular electrocardiographic activity of the heart, and it can cause serious heart condition.

Biotin Deficiency Treatment
To overcome the deficiency of biotin or vitamin B7 is by consuming large doses of biotin. Recommended dose for those who lack sufficient biotin acute approximately 200 mcg per day. Then too slowly replaced with natural food sources that contain biotin. Usually this increases the need for vitamin B7 with vitamin B complex supplements. As well as reducing the consumption of egg white as a treatment step.

Biotin Daily Needs
The dose for adults, especially men, can reach 30 mcg of biotin daily. And then for teenagers aged from 14 to 18 years need less vitamin B7 than in adults, which is about 25 mcg. Then under the age of 14 years can consume vitamin B7 between 5 mcg to 20 mcg daily.

Food sources of biotin
As mentioned previously, vitamin B7 can be found in  vegetables, fruits, meat, egg yolks and so on.