Pendang, Yhannie D.

Block DDD

November 21, 2020

COMPILATION OF VITAMINS

WATER-SOLUBLE VITAMINS

VITAMINS FUNCTIONS FOOD SOURCES RDA DEFICIENCY TOXICITY

1. Thiamin  The vitamin part of the  Fortified cornflake
(Vitamin coenzyme TTP (thiamin (best source per
B1) pyrophosphate ) which calorie)
assists in energy  Tomato juice (best
metabolism source per calorie)
 Keeps the nervous system  Lean pork chop (best Men: 1.2  Beriberi – reflects
healthy and facilitates in source per calorie) mg/day damage to the
muscle activity  Soy milk (best source nervous system and
 Helps in breaking down of per calorie) is characterized by
food and releasing energy  Squash, acorn (best muscle weakness in
from food source per calorie) Women: 1.1 the arms and legs
mg/day
*Easily destroyed by ultraviolet
light and irradiation
No adverse
 Wernicke-Korsakoff effects have
syndrome been
(symptoms include: associated
disorientation, loss with excesses
of short-term of thiamin and
memory, jerky eye no UL
movements and (Tolerable
staggering gait) Upper Intake
Level) has
been
 determined
2. Riboflavin  Part of coenzymes FMN  Milk products (cheese,  Ariboflavinosis
(Vitamin (flavin mononucleotide) yogurt) (symptoms include:
B2) and FAD (flavin adenine  Fortified whole grain Men: 1.3 Sore throat; cracks
dinucleotide) used in  Fortified or enriched mg/day and redness at
energy metabolism grain products corners of mouth; Excesses of
 Dark green leafy painful, smooth, riboflavin
 Keep skin, eyes and the vegetable (broccoli, Women: 1.1 purplish red tongue; appear to
nervous system healthy turnip greens, mg/day inflammation cause no
asparagus and characterized by harm and no
spinach) skin lesions covered UL has been
 Liver with greasy scales) established
 Eggs
 Mushrooms

* Easily destroyed by ultraviolet

light and irradiation
3. Niacin  Part of coenzymes NAD  Milk
(Vitamin (nicotinamide adenine  Eggs  Pellagra (symptoms Painful flush,
B3) dinucleotide) and NADP  Meat Men: 16 mg include: diarrhea, hives, and
(its phosphate form) used  Poultry NE/day dementia, dermatitis rash (“niacin
in energy metabolism  Fish and eventually flush”);
 Whole grain death – often called nausea and
 Keep the nervous system Women: 14 as “four Ds”) vomiting; liver
 Fortified or enriched
and skin healthy mg NE/day damage,
grain products
impaired
 Nuts
glucose
 All protein-containing tolerance
foods
 Mushrooms Large doses
of nicotinic
acid have
been used to
lower LDL
cholesterol,
raise HDL
 cholesterol,
and increase
adiponectin
levels—all
factors that
help to protect
against heart
disease
4. Pantotheni  Widespread in foods General failure of all the
c acid  Chicken body’s system :
 Beef Adults: 5  Vomiting No toxic
 Potatoes mg/day  Nausea effects have
 Part of coenzyme A, used  Oats  Stomach cramps been reported,
in energy metabolism  Tomatoes  Insomnia and no UL has
been
 Liver  Fatigue
established.
 Egg yolk  Depression
 Broccoli  Irritability
 Whole grains  Restlessness
*Easily destroyed by food  Apathy
processing  Hypoglycemia
 Increased sensitivity
to insulin
 Numbness
 Muscle cramps
 Inability to walk
5. Vitamin B6
(Pyridoxine  Meats
, Pyridoxal,  Fish
Pyridoxami  Part of coenzymes PLP  Poultry Adults (19-50  Scaly dermatitis Depression,
ne) (pyridoxal phosphate) and  Potatoes and other yr): 1.3  Anemia (small-cell fatigue,
PMP (pyridoxamine starchy vegetables mg/day type) irritability,
phosphate) used in amino  Legumes  Depression, headaches,
acid and fatty acid  Non-citrus fruits confusion, nerve damage
metabolism; helps to  Fortified cereals convulsion causing
convert tryptophan to numbness
 Liver
 niacin and to serotonin;  Soy products and muscle
helps to make red blood weakness
cells *Easily destroyed by heat leading to an
inability to
walk and
convulsions;
skin lesions
6. Biotin
(Vitamin  Part of a coenzyme used  Widespread in foods  Depression
B7) in energy metabolism, fat  liver (Adequate  Lethargy,
synthesis, amino acid  Egg yolks Intake)  Hallucination No adverse
metabolism, and glycogen  Soybeans  Numb or tingling effects from
synthesis  Fish Adults: 30 sensation in the high biotin
 Whole grains µg/day arms and legs intakes have
 Red, scaly rash been reported.
 Also produced by GI
around the eyes, Biotin does
bacteria
nose, and mouth not have a UL
 Hair loss

7. Folate  Fortified grains  Anemia (large-cell

(Folic  Part of coenzymes THF  Leafy green (Adequate type) – symptoms
acid,Folaci (tetrahydrofolate) and DHF vegetables Intake) include: smooth, red
n, (dihydrofolate) used in  Legumes tongue; mental
Pteroyglyc DNA synthesis and  Seeds confusion,
emic acid) therefore important in new  Liver weakness, fatigue,
cell formation (red blood Adults: 400 irritability, headache; Masks vitamin
cell) *Easily destroyed by heat and µg/day shortness of breath; B12–
 Helps reduce the risk of oxygen elevated deficiency
birth defects called neural homocysteine symptoms
tube defects, such as
spinal bifida, in unborn
babies
 Protects against heart
disease
 Protect against the
initiation of cancer, but it
 may enhance the
progression of cancer once
begun
8. Vitamin
B12  Needed for the synthesis  Foods of animal origin  Pernicious Anemia
(Cobalami of the neurotransmitter (meat, fish, poultry, Adults: 2.4 (symptoms include:
n) acetylcholine and the shellfish, milk, cheese, µg/day Anemia (large-cell
phospholipid eggs) type) fatigue,
lecithin degeneration of
 Helps in bone cell activity  Fortified cereals peripheral nerves None
and metabolism progressing to reported
paralysis; sore
tongue, loss of
appetite,
constipation)
9. Vitamin C  Scurvy (symptoms Nausea,
 Collagen synthesis  Citrus fruits, include: Anemia abdominal
(strengthens blood vessel  Cabbage-type (small-cell type), cramps,
walls, forms scar tissue, vegetables (such as atherosclerotic diarrhea;
provides matrix for bone brussels sprouts and plaques, pinpoint headache,
growth), antioxidant, cauliflower) Men: 90 hemorrhages; bone fatigue,
thyroxin synthesis, amino  Dark green vegetables mg/day fragility, joint pain; insomnia; hot
acid metabolism, (such as bell peppers poor wound healing, fl ashes;
strengthens resistance to and broccoli) Women: 75 frequent infections; rashes;
infection, helps in  Cantaloupe mg/day bleeding gums, interference
absorption of iron  Strawberries loosened teeth; with medical
Smokers: muscle tests,
 Lettuce
+35 mg/day degeneration, pain, aggravation of
 Tomatoes
hysteria, gout
 Potatoes symptoms,
depression; rough
 Papayas skin, blotchy urinary tract
 Mangoes bruises) problems,
kidney stones