Water-Soluble Vitamins

2 Overview of Water-Soluble Vitamins Storage in body tissues is minimal –Risk of toxicity less than fat-soluble Easily destroyed during cooking Form coenzymes –Cofactors in energy metabolism –Freed during digestion Grains –Important source of B vitamins –Enriched grains versus whole grains

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6 Thiamin Foods –Pork, sunflower seeds and legumes Needs and Upper Level –RDA: 1.2mg men, 1.1mg women –DV: 1.5mg –Average North American intake is mg/day –No UL

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8 Riboflavin Foods –Milk, enriched grains, eggs, and meat Needs and Upper Level –RDA: 1.3mg men, 1.1mg women –DV: 1.7mg –Average North American intake is mg/day –No UL

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10 Niacin Foods –Poultry, meat and fish –Available as niacin or synthesized from tryptophan 60mg tryptophan =1mg niacin and 1g of protein = 10mg tryptophan

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12 Niacin Needs and Upper Level –RDA: 16mg men, 14mg women RDA expressed as niacin equivalents –DV: 20mg –U.S. intake exceeds RDA –UL: 35 mg applies only to supplements and fortification

13 Pantothenic Acid Foods –Meat, milk and many vegetables Needs and Upper Level –AI: 5mg –DV: 10mg –No UL

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15 Biotin Sources –Food: Whole grains, eggs, nuts and legumes –Microbial synthesis Needs and Upper Level –AI: 30 micrograms –DV: 300 micrograms –No UL

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17 Vitamin B-6 Foods –Meat, fish, poultry, fortified cereals, potatoes Needs and Upper Level –RDA: 1.3mg women, 1.7mg men –DV: 2mg –UL: 100mg Irreversible nerve damage

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19 Folate Folic Acid Sources –Legumes, leafy green vegetables, avocados, and oranges –Foods fortified with folic acid Needs and Upper Level –RDA and DV: 400 micrograms –Dietary Folate Equivalents (DFE) –UL: 1 mg

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21 Vitamin B-12 Foods –Animal products only Needs and Upper Level –RDA: 2.4 micrograms –DV: 6 micrograms –Average intake is 2-3 times RDA –No UL

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23 Choline Foods (in the form of lecithin) –Milk, liver, eggs and peanuts Needs and Upper Level –AI: 550mg men, 425mg women –UL: 3.5g –Can be synthesized by the body

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25 Vitamin C (Ascorbic Acid) Foods –Citrus fruits, peppers, and green vegetables Needs and Upper Level –RDA: 90 mg men, 75 mg women Smokers need an additional 35 mg/day –DV: 60 mg –UL: 2 g

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