Water Soluble Vitamins

Vitamin C Deficiencies Scurvy – bleeding gums and small pinpoint hemorrhages (red spots) on skin Bone fragility and joint pain Poor wound healing Frequent infections

Thiamin Deficiencies Beriberi with possible edema or muscle wasting Enlarged heart Heart failure Muscular weakness Pain Apathy Poor short-term memory Confusion Irritability Difficulty walking Paralysis Anorexia Weight loss

Riboflavin Food sources Beef liver Cottage cheese Enriched cereal Spinach Milk Yogurt Pork chop Mushrooms

Can vitamin C cure the common cold? No, but it can help aid the immune system to fight it.

New genetic material Folate Synthesize DNA Roles of Folate Part of a coenzyme needed for new cell synthesis

Biotin and Pantothenic Acid (pg. 268) Much like thiamin, riboflavin and niacin – important in energy metabolism Roles for biotin – gene expression Roles for Pantothenic Acid – participates in the synthesis of lipids, neurotransmitters, steroid hormones, and hemoglobin. Both readily available in foods A steady diet of raw egg whites, which contain a protein that binds biotin, can produce biotin deficiency. You would have to consume more than two dozen raw egg whites daily to produce that effect.

Thiamin Food Sources Enriched pasta and cereal Pork chop Green peas Waffle Wheat bagel Sunflower seeds Baked potato Black beans

Vitamin C Toxicity Nausea Abdominal cramps and diarrhea Rashes Interference with medical tests and drug therapies Aggravation of gout or kidney stones

Niacin Deficiencies Pellagra – flaky skin rash (dermatitis) when exposed to sunlight Mental depression Apathy Fatigue Loss of memory Headache Diarrhea Abdominal pain Vomiting Swollen, smooth, bright red or black tongue

Thiamin, Riboflavin, and Vitamin B12 Toxicity None reported

Vitamin C Food sources Sweet red pepper and green pepper Brussels sprouts Grapefruit Sweet potato Orange juice Broccoli Strawberries Bok choy

Vitamin B6 Toxicity Depression Fatigue Impaired memory irritability Headaches Nerve damage causing numbness and muscle weakness progressing to an inability to walk and convulsions Skin lesions

Non- Non-B Vitamins (pg. 269) Choline Carnitine Inositol Lipoic acid

Folate Food Sources Beef liver Pinto beans Asparagus Avocado Lentils Spinach Enrich cereal Beets

Niacin Toxicity Painful flush, hives and rash Excessive sweating Blurred vision Liver damage Impaired glucose tolerance

Riboflavin Deficiencies Cracks and redness at corners of mouth Painful, smooth, purplish red tongue Sore throat Inflamed eyes and eyelids Sensitivity to light Skin rashes

Vitamin B6 Food Sources Beef liver Banana Sweet potato Baked potato Chicken breast Spinach

Folate Deficiency Anemia Smooth, red tongue Depression, mental confusion Weakness Fatigue Irritability Headache A low intake increases the risk of neural tube birth defects

Vitamin B12 Roles Part of coenzymes needed in new cell synthesis Helps to maintain nerve cell

Coenzyme Action Without the coenzyme, compounds A and B don’t respond to the enzyme. With the coenzyme in place, compounds A and B are attracted to the active site on the enzyme, and they react. The reaction is completed with the formation of a new product. In this case the product is AB. The product AB is released.

Niacin Food Sources Chicken breast Pork chop Baked potato Tuna Enriched cereal Mushrooms

Vitamin B12 Deficiency Pernicious anemia Smooth tongue Tingling or numbness Fatigue Memory loss Disorientation Degeneration of nerves progressing to paralysis

Tryptophan Niacin Roles of Vitamin B6 Part of a coenzyme needed in amino acid and fatty acid metabolism Helps to convert tryptophan to niacin and to serotonin Helps to make hemoglobin for red blood cells

Roles of the B Vitamins in Metabolism B vitamins help the body metabolize carbohydrates, lipids, and amino acidsx. B vitamins do not supply the body with energy. B vitamins help the body use that energy made from carbohydrates, fats and proteins.

Vitamin B6 Deficiencies Anemia Depression Confusion Abnormal brain wave pattern Convulsions Greasy, scaly dermatitis

Collagen Antioxidant Roles of Vitamin C Collagen synthesis (strengthens blood vessel walls, forms scar tissue, provides matrix for bone growth) Antioxidant Restores vitamin E to active form Supports immune system Boosts iron absorption

Vitamin B12 Food Sources Chicken liver sirloin steak Cottage cheese Pork roast Sardines Tuna Swiss cheese Enriched cereal