Pantothenic acid is
a water-soluble B vitamin and a coenzyme in energy metabolism.
Because pantothenic acid is widespread in foods, deficiencies are
rare. If a deficiency were to occur, symptoms could include sleep
disturbances, nausea, and fatigue. There are no known toxicity
symptoms. It is recommended that adults consume 5 mg of pantothenic
acid per day.
Biotin is a
water-soluble B vitamin and another coenzyme in energy metabolism.
Biotin is also needed for cell growth, DNA synthesis, and maintenance
of blood glucose levels. Biotin is also widespread in foods but
deficiencies can cause a loss of appetite, nausea, depression, and
muscle pain. There are no known toxicity symptoms. It is recommended
that adults consume 30 micrograms on biotin per day.
The information
pertaining to pantothenic acid and biotin content in foods is still
incomplete. Foods that do contain these two B vitamins include eggs,
avocados, sweet potatoes, sunflower seeds, peanuts, bananas,
strawberries, salmon, carrots, and broccoli.
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