water soluble vitamins. how is your body like a sponge??
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WATER SOLUBLE VITAMINS
How is your body like a sponge??
Your body can only absorb so many vitamins
What happens when the body takes in too many water-soluble vitamins?
What happens when the body takes in too many fat soluble vitamins?
What is toxicity?
VITAMIN C
FUNCTIONS:
Makes collagen--connective tissue, Making of hormones, growth and repair of tissues and blood vessels
FOOD SOURCES:
Green peppers, Cauliflower, Broccoli, Strawberries, Citrus Fruits
DEFICIENCY DISEASE:
Scurvy
Need 60 mg/day
TOXICITY:
Diarrhea, iron toxicity, can change results of some medical tests
B-1 THAMIN
FUNCTIONS:
Co enzyme in digestion of carbs, nerve tissue, appetite
FOOD SOURCES:
Pork products, sunflower seeds, whole and enriched grains
DEFICIENCY DISEASE:
Beri Beri – I can’t I can’t
Need 1-1.5 mg/day
TOXICITY:
None possible from food
B-2 Riboflavin
FUNCTIONS:
Coenzyme for digestion of fat, promotes growth, nerves, healthy skin
FOOD SOURCES:
Milk and milk products
DEFICIENCY DISEASE:
Dermatitis
Need 1.2-1.7 mg/ day
TOXICITY:
None known
B-3 NIACIN
FUNCTIONS:
Coenzyme in digestion of fats and carbs
FOOD SOURCES:
Poultry, fish, peanuts, and mushrooms
DEFICIENCY DISEASE:
*PELLAGRA- 3 D’s*
Need 15-19 mg/day
TOXICITY:
Headaches, itching, flushing of skin
B-6 PYRIDOXINE
FUNCTIONS:
Coenzyme involved in the digestion of fat, carbs, and protein, Neurotransmitter making, Hemoglobin making
FOOD SOURCES:
Protein or meat group
DEFICIENCY DISEASE:
Headache, Nausea, Depression, Anemia, Vomiting, Skin problems
Need 1.8-2 mg/day TOXICITY:
Nerve Destruction, Hand/food numb, walking difficulty
FOLACIN FOLATE FOLIC ACID
FUNCTIONS:
Making red blood cells, making and using protein, Coenzyme in making DNA
FOOD SOURCES:
Dark green leafy veggies, meat, grains, eggs
DEFICIENCY DISEASE:
Megaloblastic Anemia, Inflamation of tongue, poor growth
Need 120-180 mg/day
TOXICITY:
NONE
B-12
FUNCTIONS: Blood cell making, DNA
and RNA, Bone Marrow
FOOD SOURCES: Milk, Eggs, Meat
DEFICIENCY DISEASE: Pernicious Anemia,
Damage to intestines, Nerve destruction, Paralysis
Need 2 microg/day
TOXICITY: NONE