1. The Water-Soluble Vitamins
B Vitamins
and
Vitamin C

2. The Vitamins Vitamins vs carbohydrates, fats, and proteins Structure
Function
Food contents

3. The Vitamins Solubility Toxicity
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4. The Vitamins

5. The B Vitamins
Coenzymes

6. Thiamin Other names: Vitamin B1 1998 RDA Chief functions in the body
men: 1.2 mg/day
women: 1.1 mg/day
Chief functions in the body
Part of coenzyme TPP (thiamin pyrophosphate) used in energy metabolism

7. Thiamin Significant sources Easily destroyed by heat
Whole grain, fortified, or enriched grain products
Moderate amounts in all nutritious food
Pork
Easily destroyed by heat

8. Thiamin Deficiency disease Deficiency symptoms
Beriberi
Wet, with edema
Dry, with muscle wasting
Deficiency symptoms
Enlarged heart, cardiac failure
Muscular weakness
Apathy, poor short-term memory, confusion, irritability
Anorexia, weight loss
Toxicity symptoms: none reported

9. Thiamin Sources

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11. Riboflavin
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12. Riboflavin Other names: Vitamin B2 Chief functions in the body
Part of coenzymes FMN (flavin mononucleotide) and FAD (flavin adenine dinucleotide) used in energy metabolism.

13. Riboflavin Significant sources
Milk products (yogurt, cheese)
Enriched or whole grains
Liver
Easily destroyed by ultraviolet light and irradiation

14. Riboflavin Deficiency disease: ariboflavinosis Deficiency symptoms
Inflamed eyelids and sensitivity to light, reddening of cornea
Sore throat
Cracks and redness at corners of mouth
Painful, smooth, purplish red tongue
Inflammation characterized by skin lesions covered with greasy scales
Toxicity symptoms: none reported

15. Riboflavin Sources

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17. Niacin Chief functions in the body Significant sources
Part of coenzymes NAD (nicotinamide adenine dinucleotide) and NADP (its phosphate form) used in energy metabolism
Significant sources
Milk, eggs, meat, poultry, fish
Whole-grain and enriched breads and cereals
Nuts
All protein-containing foods

18. Niacin Deficiency disease: pellagra Deficiency symptoms
Diarrhea, abdominal pain, vomiting
Inflamed, swollen, smooth, bright red tongue
Depression, apathy, fatigue, loss of memory, headache
Bilateral symmetrical rash on areas exposed to sunlight

19. Niacin Toxicity symptoms
Painful flush, hives, and rash (“niacin flush”)
Excessive sweating
Blurred vision
Liver damage, impaired glucose tolerance

20. Niacin Sources

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22. Biotin Chief functions in the body Significant sources
Part of a coenzyme used in energy metabolism, fat synthesis, amino acid metabolism, and glycogen synthesis
Significant sources
Widespread in foods
Organ meats, egg yolks, soybeans, fish, whole grains
Also produced by GI bacteria

23. Biotin Deficiency symptoms Toxicity symptoms: none reported
Depression, lethargy, hallucinations, numb or tingling sensation in the arms and legs
Red, scaly rash around the eyes, nose, and mouth
Hair loss
Toxicity symptoms: none reported

24. Pantothenic Acid Chief functions in the body Significant sources
Part of coenzyme A, used in energy metabolism
Significant sources
Widespread in foods
Organ meats, mushrooms, avocados, broccoli, whole grains
Easily destroyed by food processing

25. Pantothenic Acid Deficiency symptoms Toxicity symptoms: none reported
Vomiting, nausea, stomach cramps
Insomnia, fatigue, depression, irritability, restlessness, apathy
Hypoglycemia, increased sensitivity to insulin
Toxicity symptoms: none reported

26. Vitamin B6 Chief functions in the body
Part of coenzymes PLP (pyridoxal phosphate) and PMP (pyridoxamine phosphate) used in amino acid and fatty acid metabolism
Helps to convert tryptophan to niacin and to serotonin
Helps to make red blood cells

27. Vitamin B6 Significant sources Deficiency symptoms
Meats, fish, poultry
Potatoes, legumes, noncitrus fruits
Fortified cereals
Liver
Soy products
Deficiency symptoms
Scaly dermatitis
Anemia (small-cell type)
Depression, confusion, abnormal brain wave pattern, convulsions

28. Vitamin B6 Toxicity symptoms
Depression, fatigue, irritability, headaches
Nerve damage causing numbness and muscle weakness leading to an inability to walk and convulsions
Skin lesions

29. Vitamin B6 Sources

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31. Folate
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32. Folate
Neural tube defects
Spina bifida

33. Folate: In Summary Chief functions in the body Significant sources
Part of coenzymes THF (tetrahydrofolate) and DHF (dihydrofolate) used in DNA synthesis and therefore important in new cell formation
Significant sources
Fortified grains
Leafy green vegetables, legumes, seeds
Liver

34. Folate: In Summary Deficiency symptoms Toxicity symptoms
Anemia (large-cell type)
Smooth, red tongue
Mental confusion, weakness, fatigue, irritability, headache
Toxicity symptoms
Masks vitamin B12-deficiency symptoms

35. Folate Sources

37. Vitamin B12
Absorption
HCl
Pepsin
Intrinsic factor

38. Vitamin B12 Deficiency of folate or B12 produces pernicious anemia
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39. Vitamin B12: In Summary Chief functions in the body
Part of coenzymes methylcobalamin and deoxyadenosylcobalamin used in new cell synthesis
Helps to maintain nerve cells
Reforms folate coenzyme
Helps to break down some fatty acids and amino acids

40. Vitamin B12: In Summary Significant sources
Animal products (meat, fish, poultry, shellfish, milk, cheese, eggs)
Fortified cereals
Easily destroyed by microwave cooking
Deficiency disease: pernicious anemia

41. Vitamin B12: In Summary Deficiency symptoms
Anemia (large-cell type)
Fatigue, degeneration of peripheral nerves progressing to paralysis
Toxicity symptoms: none reported

42. Non-B Vitamins
Choline

43. The B Vitamins B vitamin deficiencies Glossitis Cheilosis
B vitamin toxicities
B vitamin food sources

44. Vitamin C Other name: ascorbic acid 2000 RDA
Men: 90 mg/day
Women: 75 mg/day
Smokers: + 35 mg/day
Upper level for adults: 2000 mg/day

45. Vitamin C Chief functions in the body Collagen synthesis Antioxidant
Strengthens blood vessel walls, forms scar tissue, provides matrix for bone growth
Antioxidant
Thyroxin synthesis
Amino acid metabolism
Strengthens resistance to infection
Helps in absorption of iron

46. Vitamin C Significant sources Easily destroyed by heat and oxygen
Citrus fruits
Cabbage-type vegetables, dark green vegetables (such as bell peppers and broccoli)
Cantaloupe, strawberries
Lettuce, tomatoes, potatoes
Papayas, mangoes
Easily destroyed by heat and oxygen

47. Vitamin C Deficiency disease: scurvy Deficiency symptoms
Anemia (small-cell type)
Atherosclerotic plaques
Pinpoint hemorrhages, bone fragility, joint pain
Poor wound healing, frequent infections, bleeding gums, loosened teeth
Muscle degeneration and pain, hysteria, depression, rough skin, blotchy bruises

48. Vitamin C Toxicity symptoms Nausea, abdominal cramps, diarrhea
Headache, fatigue, insomnia
Hot flashes, rashes
Interference with medical tests, aggravation of gout symptoms, urinary tract problems, kidney stones

49. Vitamin C Sources

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51. Vitamin And Mineral Supplements
Arguments for supplements
Correct overt deficiencies
Improve nutrition status
Reduce disease risks
Support increased nutrient needs
Improve the body’s defenses

52. Vitamin And Mineral Supplements
Who needs supplements?

53. Vitamin And Mineral Supplements
Arguments against supplements
Toxicity
Life-threatening misinformation
Unknown needs
False sense of security
Other invalid reasons