Biotin, choline and inositol are the last of the B vitamins, and they are often grouped together because they all have a similar function, which is to help your body metabolize fats. In fact, they are often supplemented in weight loss programs, and can be helpful in reducing the progression of atherosclerosis (disease caused by clogged arteries).
These B vitamins are found in a variety of foods, but can be lost easily during the cooking process. This is why you will often see them added back into pre-packaged oatmeal or cereals. However, there are a variety of food choices that are good, raw sources of these B vitamins.
Biotin can be found in peanuts, almonds, carrots, tomatoes, and milk.
Food sources of choline are eggs, wheat germ, sesame seeds, flaxseeds, peanuts, leafy greens and cauliflower.
Inositol is found mainly in whole, unprocessed, unrefined grains (ie. rolled oats, kamut flakes), citrus fruits (except lemon), cantaloupe, raisins and peanuts.
Notice a trend here? The common food source for these Bs is peanuts! While they are high in fat & calories, a small amount in moderation is a good snack choice; high in vitamins and protein.
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