Vitamin C and B Vitamins

Background Water soluble vitamins include the B- complex vitamins and vitamin C B vitamins associated with energy production Dissolve in water Excreted/not stored Need to replenish

Vitamin B 12 Sources – Fortified breakfast cereal – Foods that come from animals Fish, meat, poultry, eggs, milk

Vitamin B 12 Functions in the body – Nerve cells – Red blood cells – DNA synthesis – Allows the use of Folate

Vitamin B 12 Recommended daily allowance – 2.4 micrograms per day – No upper limit has been set Not enough B12 in diet can result in: – Depression – Anemia – Weakness or fatigue – Neurological problems

Folate Sources – Dark, leafy greens Broccoli, spinach, okra, asparagus – Liver – Fortified Breakfast cereal Absorption is greater – Citrus fruits – Lentils – Whole grains

Folate Functions in the body – Synthesis of red blood cells – Production of new cells Pregnant women – Neural Tube Defects Spina Bifida – Increased Prenatal needs

Folate Recommended Daily Allowance – 400 micrograms – 600 micrograms for pregnant women Upper limit (toxicity) – 1,000 micrograms

Vitamin B 6 Sources – Fortified breakfast cereals – Beans – Oatmeal – Meat Pork Roast beef – Spinach

Vitamin B 6 Functions in the body – Nervous and Immune systems – Essential for more than 100 enzymes in protein metabolism – Red blood cell metabolism – Blood glucose levels

Vitamin B 6 Recommended Daily Allowance – mg/day Upper Limit (toxicity) – 100 mg/day

Vitamin C Sources – Oranges and orange juice – Vegetables Red and green peppers, broccoli, brussel sprouts – Fruits Strawberries, kiwis, guava, citrus fruit

Vitamin C Functions in the body – Growth and repair of tissues – Wound healing – Maintenance of cartilage, bones, and teeth – Blocking damage caused by free radicals antioxidant

Vitamin C and the Link to Colds Will not prevent colds – Continual high intake not protective May lessen symptoms – Vitamin C acts like an anti-histamine – May be beneficial during a cold

Vitamin C Recommended Daily Allowance – 75 mg for women and 90 mg for men – Smokers need an extra 35 mg/day Upper limit (toxicity) – 2,000 mg/day Can cause illness and damage to the liver

Using Vitamin Supplements Multi-vitamins are the best choice Aim for no more than 200% of the Daily Value Organic or natural are not better Every other day is fine

Summary Water soluble vitamins include B complex vitamins and Vitamin C – B12, B6, Folate, Vitamin C Dissolve in water Not stored in the body – Excreted – Need daily intake Used for many functions in the body