Name: Ancog, Justin Lowel A Date: November 19, 2020

Section: DDD

Compilation of Water-soluble Vitamins

Instruction: Make a compilation of Water-soluble Vitamins. Use the following format.

Mineral: Name of the mineral

Functions: Enumerate the vital functions of the mineral

Food sources: List down excellent sources of the mineral.

RDA: Specify the RDA of each mineral; for some minerals, its AI or EMR.

Deficiency: List down the manifestations if there is low intake of the vitamin.

Toxicity: List down the manifestations if there is excess intake of the vitamin .

 COMPILATION OF VITAMINS
WATER-SOLUBLE VITAMINS
VITAMINS FUNCTIONS FOOD SOURCES
Collagen synthesis  Citrus fruits, cabbage-
(strengthens blood vessel type vegetables (such
walls, forms scar tissue, as brussels sprouts and
provides matrix for bone cauliflower),
growth), antioxidant,  dark green vegetables
VITAMIN C thyroxin synthesis, amino (such as bell peppers
(Other Names: Amino Acid) acid metabolism, and broccoli),
strengthens resistance to  cantaloupe
infection, helps in  strawberries
absorption of iron  lettuce
 tomatoes
 potatoes
 papayas
 mangoes
VITAMIN B - Complex
Part of coenzyme TPP  Whole-grain,
1. THIAMINE (thiamin pyrophosphate)  Fortified, or enriched
(Vitamin B1)
used in energy metabolism grain products
 moderate amounts in
all nutritious food
 Pork
RDA DEFICIENCY TOXICITY
RDA (Deficiency Disease)  Nausea,
Men: 90 mg/day  Scurvy  Abdominal cramps,
Women: 75 mg/day  Diarrhea;
Smokers: +35 mg/day (Deficiency Symptoms)  Headache,
 Anemia (small-cell type),a  Fatigue,
Upper Level atherosclerotic plaques,  Insomnia;
Adults: 2000 mg/day pinpoint hemorrhages;  Hot flashes;
bone fragility, joint pain;  Rashes;
poor wound healing,  Interference with
frequent infections; medical tests,
bleeding gums, loosened aggravation of gout
teeth; muscle symptoms, urinary
degeneration, pain, tract problems,
hysteria, depression; kidney stones
rough skin, blotchy
bruises
(Deficiency Disease)
RDA  Beriberi (wet, with No adverse effects
Men: 1.2 mg/day edema; dry, with muscle have been
Women: 1.1 mg/day wasting) associated with
excesses of thiamin
(Deficiency Symptoms) and no UL has been
 Enlarged heart, cardiac determined.
failure; muscular
weakness; apathy, poor
short-term memory,
confusion, irritability;
anorexia, weight loss

Part of coenzymes FMN
2. RIBOFLAVIN (flavin mononucleotide)
(Vitamin B2) and FAD (flavin adenine
dinucleotide) used in
energy metabolism
Part of coenzymes NAD
(nicotinamide adenine
3. NIACIN dinucleotide) and NADP (its
(Vitamin B3) phosphate form) used in
energy metabolism
Part of a coenzyme used in
energy metabolism, fat
synthesis, amino acid
4. BIOTIN metabolism, and glycogen
synthesis
Part of coenzyme A, used
(Deficiency Disease)
 Milk products (yogurt, RDA  Ariboflavinosis  Excesses of
cheese); Men: 1.3 mg/day riboflavin appear to
 whole-grain, Women: 1.1 mg/day (Deficiency Symptoms) cause no harm and
 fortified, or enriched  Sore throat; cracks and no UL has been
grain products redness at corners of established.
 liver mouth; painful, smooth,
purplish red tongue;
inflammation
characterized by skin
lesions covered with
greasy scales
(Deficiency Disease)
 Milk, eggs, RDA  Pellagra  Painful flush,
 meat, Men: 16 mg NE/day  hives, and
 poultry, Women: 14 mg NE/day (Deficiency Symptoms)  rash (“niacin
 fish;  Diarrhea, abdominal pain, flush”);
 whole-grain, vomiting; inflamed,  nausea and
 fortified, swollen, smooth, bright  vomiting;
 enriched grain red tongue; depression,  liver damage,
products; apathy, fatigue, loss of  impaired glucose
 nuts memory, headache; tolerance
 all protein-containing bilateral symmetrical rash
foods on areas exposed to
sunlight
(Deficiency Symptoms)  No adverse effects
Widespread in foods; Adequate Intake (AI)  Depression from high biotin
 liver, Adults: 30 μg/day  lethargy intakes have been
 egg yolks,  hallucinations, numb or reported. Biotin
 soybeans, tingling sensation in the does not have a UL.
 fish, arms and legs
 whole grains;  red, scaly rash around the
 also produced by GI eyes, nose, and mouth;
bacteria hair loss
(Deficiency Symptoms)  No toxic effects
Widespread in foods; Adequate Intake (AI)  Vomiting, have been reported,
 in energy metabolism  chicken,
 beef,
 potatoes,
5. PANTHOTENIC ACID  oats,
 tomatoes,
 liver,
 egg yolk,
 broccoli,
 whole grains
Part of coenzymes PLP  Meats,
(pyridoxal phosphate) and  fish,
PMP (pyridoxamine  poultry,
6. VITAMIN B6 phosphate) used in amino  potatoes and
(Pyridoxine, pyridoxal, acid and fatty acid  other starchy
pyridoxamine) metabolism; helps to vegetables,
convert tryptophan to  legumes,
niacin and to serotonin;  non-citrus fruits,
helps to make red blood  fortified cereals,
cells  liver,
 soy products
Part of coenzymes THF  Fortified grains,
(tetrahydrofolate) and DHF  leafy green vegetables,
(dihydrofolate) used in  legumes,
7. FOLATE DNA synthesis and  seeds,
(Folic acid, folacin, therefore important in new  liver
pteroylglutamic acid {PGA}) cell formation
Adults: 5 mg/day  nausea, and no UL has been
 stomach cramps; established.
 insomnia,
 fatigue,
 depression,
 irritability,
 restlessness,
 apathy;
 hypoglycemia,
 increased sensitivity to
insulin;
 numbness,
 muscle cramps,
 inability to walk
RDA (Deficiency Symptoms)  Depression,
Adults (19–50 yr): 1.3  Scaly dermatitis;  fatigue,
mg/day  anemia (small-cell type);  irritability,
 depression,  headaches,
Upper Level  confusion,  nerve damage
Adults: 100 mg/day  convulsions causing numbness
and muscle
weakness leading to
an inability to walk
and convulsions;
 skin lesions
RDA (Deficiency Symptoms)  Masks vitamin B12–
Adults: 400 μg/day  Anemia (large-cell type); deficiency
 smooth, red tongue; symptoms
Upper Level  mental confusion,
Adults: 1000 μg/day  weakness,
 fatigue,
 irritability,
 headache;
 shortness of breath;
 elevated homocysteine
 Part of coenzymes
methylcobalamin and
8. VITAMIN B12 deoxyadenosylcobalamin
(Cobalamin) used in new cell synthesis;
helps to maintain nerve
cells; reforms folate
coenzyme; helps to break
down some fatty acids and
amino acids
 Foods of animal origin RDA (Deficiency Disease)  No adverse effects
(meat, fish, poultry, Adults: 2.4 μg/day  Pernicious anemia have been reported
shellfish, milk, cheese, for excess vitamin
eggs), (Deficiency Symptoms) B12, and no UL has
 Fortified cereals  Anemia (large-cell type); been set.
fatigue, degeneration of
peripheral nerves
progressing to paralysis;
sore tongue, loss of
appetite, constipation