Are you on the B list?

Vitamin B12
Function: Vitamin B12 is needed to form healthy blood cells and nerve cells.

Sources: Vitamin B12 is found only in animal products and in yeast. The richest source of the vitamin is liver but other foods such as eggs, cheese, milk, meat, fish and fortified breakfast cereals contain useful amounts.

Vitamin B12 content of selected foods ug per 100g of food

Recommended intakes: The recommended intake of B12 is 1.50pu a day for adults; lactating women need an extra 0.5ug a day.

Deficiency: A type of anaemia called pernicious anaemia develops as a result of B12 deficiency; nerves are also damaged.

Toxicity: High intakes of up to 3mg a day have not shown any harmful effects in adults.

Biotin
Biotin is needed for the breakdown of fat in the body, and it is found in offal and egg yolk; milk and milk products, cereals, fish, fruit and vegetables provide small amounts. The body requires very small amounts, and enough is probably produced by bacteria in the gut to meet this requirement. Deficiency is rare except among those who eat large quantities of raw eggs. Raw egg whites contain a compound that binds with biotin, making it unavailable to the body. Little information is available about high intakes

Pantothenic acid
Pantothenic acid is needed for the release of energy from the body. It is found in a wide variety of foods such as meat, cereals and legumes. Deficiency is very rare.