Vitamins

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created 3 years ago by Kristina_Jonsson
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B's, C, and D
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nutrition
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1

Thiamin (B1)

Coenzyme
Healthy nerve and Muscle function
Normal growth/ development and health
Deficiencies: Beri Beri
Toxicity: no UL
Sources: Whole grains/ enriched grains
Pork

2

Riboflavin (B2)

Coenzyme
Healthy eyes, skin, nails, various membranes including blood cells
Deficiency: skin, eyes nail membrane problems, no single disease
No UL
Sources:Whole grains/ enriched grains, milk, dark greens, liver
Light damages vitamins

3

Niacin (B3)

Coenzymes
Healthy nerve tissue
Lower Cholesterol
Deficiency: Pellagra( very serious, 4 D's disease: Diarhea. dementia, dermatitus, death)
Toxicity: Niacin Flush- abdominal liver function
Sources: Peanuts, whole grains, meat, fish, poultry (MFP), protein foods

4

Biotin (B7)

Coenzyme
Energy metabolism
Fat burning
Deficiency: Rare! Raw egg white may contribute
Nerve damage, hair loss
Sources:Whole grains, egg yolks,
SMALL VITAMIN

5

Pantothenic Acid (B5)

Coenzyme
Gatekeeper of metabolism
Deficiency: Rare- general failure of the body, depression
Sources: Whole grains, egg yolks, potatoes, tomatoes, broccoli FROM EVERYWHERE
SMALL VITAMIN
NO RDA

6

Vitamin B6

Protein vitamin
3 forms, coenzyme- protein metabolism
Converts tryptophan into Niacin (B3)
Store in muscles
Deficiency: Neurotransmitter formulation diminishes
Rapid metabolism areas suffer- skin, cells, nervous tissue
Alcohol destroys, along with INH drug for tuberculosis
Toxicity: 100mg/ day. Neurological issues
Sources: Enriched grains, protein foods, fruits and veggies

7

Folic Acid/ Folate/ Folicin

Coenzyme
Converts/ activates B12
DNA and new cell formation
protect against <3 disease
RDA: higher during pregnancy
Deficiency: Neural tube defects, Spina Bifida, anacephaly, impaired cell development, anemia
Sources: Foliage, fruits and veggies, legumes, fortified foods

8

Cobalamin (B12)

Coenzyme, Folate & B12 need each other
DNA, RNA and new cell formation
healthy nerve and bone formation
RDA: 2.4 micrograms/day
Deficiencies: higher chance in strict vegans,
Poor absorption= less HCl acid and less intrinsic factor, creeping paralysis, anemia, nerve damage
Sources: animal foods, fortified soymilk, seafood

9

Citric Acid (Vitamin C)

Coenzyme, antioxidant, collagen formation (scars, teeth, bones, blood vessels) Common cold cure? Enhances iron absorption
RDA: Males- 90 mg/ day Females- 75 mg/ day. Smokers add 35 mg/ day
Deficiency: Scurvy- sacrificed blood vessels, bleeding, wounds won't heal
Toxicity: 2000 mg/ day, nausea, stomach pains
Sources: Citrus fruits, melons, berries, liver, potato, peppers

10

Vitamin D, Sunshine Vitamin

Enhance absorption of minerals from GI tract, bone formation
Deficiency: Rickets disease- bone development in children
Osteomalacia & Osteoporosis- bones get brittle and porous
Toxicity: Calcium precipitates out into stones
Sources: Sun exposure, fortified milk, egg yolks, oily fish, organs requires to activate