Vitamins Water Soluble Vitamins

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outlines²A review of water soluble vitamins;

1. Thiamin (vitamin B1)2. Riboflavin (vitamin B2)3. Niacin (vitamin B3)4. Vitamin B6 (pyridoxine)5. Folate (folic acid)6. Vitamin B127. Biotin 8. Pantothenic acid. 9. Vitamin C

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Water soluble vitamins � Dissolve in water

� Not stored by the body

� The water-soluble vitamins include the vitamin B-complex group and vitamin C.

� Since they are eliminated in urine, they require a continuous daily supply in the diet.

� Water-soluble vitamins are easily destroyed or washed out during food storage or preparation

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Reduce the loss the water soluble vitamins � Proper storage and preparation of food can minimize

vitamin loss.

� Always refrigerate fresh product.

� keep milk and grains away from strong light.

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Thiamin or vitamin B1üPart of an enzyme needed for energy metabolism

üImportant to nerve function

üServe as co-enzyme (Thiamine pyrophosphate,TPP)

Thiamine is required by our bodies to properly use carbohydratesühelps to release energy from foodüpromotes normal appetite üMaintaining proper nervous system function.12/3/20 5

Food Sources for Thiamin

ü Peas,, liver, and legumes.

ü Most commonly, thiamin is found in

whole grains and fortified grain products

such as cereal, and enriched products like

bread, pasta, and rice .

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How much Thiamin� The Recommended Dietary Allowance (RDA) for

thiamin is;1.2 mg/day for adult males 1.1 mg/day for adult females

No problems with overconsumption are known for thiamin.

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Low thiamin intake � low calorie diets as well as diets high in refined and

processed carbohydrates may place a risk factor for thiamin deficiency.

� Alcoholics are especially prone to thiamin deficiency because excess alcohol consumption often replaces food or meals.

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Symptoms of thiamin deficiency� Mental confusion,

� Muscle weakness

� Water retention (edema)

� Impaired growth

ØBeriberi disease: nutritional disorder caused by a deficiency of thiamin and characterized by impairment of the nerves and heart. General symptoms include loss of appetite, digestive irregularities, feeling of numbness, and weakness in the limbs

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Riboflavin� Vitamin B2 helps to;� release energy from food� promotes good vision and healthy skin.

� It also helps to convert the amino acid tryptophan (which makes up protein) into niacin

� It is a componnat of two co-enzyme

I. FMN (Flavin mononucleotides)

II. FAD (Flavin adinine dinucleotide)12/3/20 10

Food Sources for Riboflavin� Sources include liver, eggs, dark green vegetables,

legumes, whole and enriched grain products, and milk.

Why most milk is packaged in opaque containers instead of clear

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How much Riboflavin� The Recommended Dietary Allowance (RDA) for

riboflavin � 1.3 mg/day for adult males � 1.1 mg/day for adult females.

No problems with overconsumption are known for riboflavin.

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Riboflavin DeficiencyRiboflavin deficiency has been known to occur with alcoholism, malignancy, hyperthyroidism, and in the elderly.

Symptoms of deficiency include cracks at the corners of the mouth, dermatitis on nose and lips, light sensitivity, cataracts, and a sore and red tongue.

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Niacin� Vitamin B3, Nicotinamide, Nicotinic Acid. is involved in;� Energy production� Normal enzyme function� Digestion� Promoting normal appetite� Healthy skin and nerves. The two co-enzyme forms of Niacin are NAD and NADP

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NAD and NADP� NAD is Nicotinamide Adenine Dinucleotide , which is

needed in oxidation reduction reaction (catabolic reaction).

� NADP is Nicotinamide adenine dinucleotide phosphate, abbreviated NADP+ or, in older notation, TPN (triphosphopyridine nucleotide), is a cofactor used in anabolic reactions, such as lipid and nucleic acid synthesis, which require NADPH as a reducing agent.

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Food Sources for Niacin� Sources include;� liver, fish, poultry, meat, peanuts, whole and

enriched grain products.

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How much NiacinThe Recommended Dietary Allowance (RDA) for niacin is;

ü 16 mg/day for adult males

ü14 mg/day for adult females

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Niacin Deficiency� Niacin deficiency is known to occur with

alcoholism, protein malnourishment, low calorie diets, and diets high in refined carbohydrates.

� Pellagra is the disease state that occurs as a result of severe niacin deficiency.ü Symptoms include cramps, nausea, mental

confusion, and skin problems

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Too much NiacinüConsuming large doses of niacin supplements may

cause flushed skin, rashes, or liver damage

üOver consumption of niacin is not a problem if it is obtained through food

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Vitamin B6 � Known as pyridoxine, pyridoxal or pyridoxamine,

aids in protein metabolism and red blood cell formation. It is also involved in the body’s production of chemicals such as insulin and hemoglobin.

� Neurotransmitter synthesis (norepinephrine, histamine)

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Food Sources for Vitamin B6� Sources include meats, whole grains and cereals,

legumes, and green leafy vegetables

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How much Vitamin B6� The Recommended Dietary Allowance (RDA) for

vitamin B6 is;

� 1.3 mg/day for adult males and females through age fifty

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Vitamin B6 Deficiency� Deficiency symptoms include skin disorders,

dermatitis, cracks at corners of mouth, anemia, kidney stones, and nausea, microcytic anemia (small red blood cells deficient in hemoglobin)

� A vitamin B6 deficiency in infants can cause mental confusion.

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Too much Vitamin B6� Over consumption is rare, but excess doses of

vitamin B6 over time have been known to result in nerve damage

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Folate� The word Folate derived from latin word ‘leaf’ because

dark leafy vegetables are the best source of this vitamins.

� Folate converted to coenzyme called Tetrahydrofolic, which participate in DNA synthesis and heme portion of hemoglobin.

� Folate, also known as folic acid or folacin, aids in protein metabolism, promoting red blood cell formation, and lowering the risk for neural tube birth defects.

� Folate may also play a role in controlling homocysteinelevels, thus reducing the risk for coronary heart disease 12/3/20 25

Food Sources � Sources of folate include liver, kidney, dark green

leafy vegetables, meats, fish, whole grains, fortified grains and cereals, legumes, and citrus fruits

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How much Folate� The Recommended Dietary Allowance (RDA) for

folate is;

ü 400 mcg/day for adult males and females.

üPregnancy will increase the RDA for folate to 600 mcg/day

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Folate deficiency � Impaired biosynthesis of DNA and RNA, as a result

reducing cell division.

� Folate deficiency affects cell growth and protein production, which can lead to overall impaired growth.ü Deficiency symptoms also include anemia and diarrhea,

depression, polyneuropathy.

üA folate deficiency in women who are pregnant or of child bearing age may result in the delivery of baby with neural tube defects such as spina bifida.

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Too much Folate� Over consumption of folate offers no known

benefits, and may mask B12 deficiency as well as interfere with some medications

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Vitamin B12� Vitamin B12, also known as cobalamin. It is a cobalt

containing enzyme.

� B12 aids in the building of genetic material (DNA synthesis), production of normal red blood cells, and maintenance of the nervous system.

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Food Sources � Vitamin B12 can only be found in foods of animal

origin such as meats, liver, kidney, fish, eggs, milk and milk products, oysters, shellfish.

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How much Vitamin B12� The Recommended Dietary Allowance (RDA) for

vitamin B12 is;ü 2.4 mcg/day for adult males and females

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Vitamin B12 deficiency � Vitamin B12 deficiency most commonly affects

� Strict vegetarians (those who don’t consume meat).

� Infants of vegan mothers, vegans (people who don’t eat any meat source nor animal products)

� Elderly( because absorption of B12 depends on intrinsic factor, produces by stomach mucosa, which may be deficient in elderly).

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Vitamin B12 deficiency cont.� Pernicious anemia: in adequate red blood cells

formation caused by lack of intrinsic factor in the stomach. It is associate with nerve degradation and death

� Symptoms of deficiency include anemia, fatigue, neurological disorders, and degeneration of nerves resulting in numbness and tingling.

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Vitamin B12 deficiency cont. � Some people develop a B12 deficiency because they

cannot absorb the vitamin through their stomach lining. This can be treated through vitamin B12 injections.

� No problems with overconsumption of vitamin B12 are known.

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Biotin� It is a precursor of co-enzyme , biotin helps release

energy from carbohydrates and aids in the metabolism of fats, proteins and carbohydrates from food.

� Biotin is also made by intestinal bacteria.

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Biotin Function � Convert food into glucose, which is used to produce

energy.

� Produce fatty acids and amino acids

� Activate protein/ amino acid metabolism in the hair roots and fingernail cells.

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Food Sources � Sources of Biotin include liver, kidney, egg yolk,

milk, most fresh vegetables, yeast breads and cereals.

� The Adequate Intake (AI) for Biotin is 30 mcg/day for adult males and females

� No problems with overconsumption for Biotin.

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Biotin deficiency� is uncommon under normal circumstances, but

symptoms include fatigue, loss of appetite, nausea, vomiting, depression, muscle pains, heart abnormalities and anemia.

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Pantothenic Acid � Pantothenic Acid is involved in energy production,

and aids in the formation of hormones and the metabolism of fats, proteins, and carbohydrates from food.

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Food Sources � Sources include liver, kidney, meats, egg yolk,

whole grains, and legumes.

� Pantothenic Acid is also made by intestinal bacteria.

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How much Pantothenic Acid� The Adequate Intake (AI) for Pantothenic Acid is

5 mg/day for both adult males and females

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Pantothenic Acid Deficiency� Pantothenic Acid deficiency is uncommon due to its

wide availability in most foods.

� No problems with overconsumption for Pantothenic Acid. Rarely, diarrhea and water retention will occur with excessive amounts.

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Vitamin Cü Vitamin C benefits the body by holding cells together

through collagen synthesis, precursor of collagen contains

two amino acid, proline and lysine which are Hydroxylated

by hydroxylase in the presence of vitamin C, and its

deficiency causes defect in collagen synthesis.

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Vitamin C benefitsØVitamin C also aids in;ü Wound healingü Bone and tooth formationüStrengthening blood vessel wallsü Improving immune system functionü Increasing absorption and utilization of iron because

vitamin C able to convert Fe+3 (ic) to Fe +2(ous) for absorption.

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Vitamin C benefits cont.� Vitamin C works with vitamin E as an antioxidant

and plays a crucial role in neutralizing free radicals throughout the body.

� An antioxidant can be a vitamin or mineral, present in foods, that slows the oxidation process and acts to repair damage to cells of the body.

üStudies suggest that vitamin C may reduce the risk of certain cancers, heart disease, and cataracts.

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Vitamin C benefits cont.� Consuming vitamin C-rich foods is the best method

to ensure an adequate intake of this vitamin.

� While many common plant foods contain vitamin C, the best sources are citrus fruits.

ü For example, an orange, a kiwi fruit, ¾ cup of grapefruit juice or 1/3 cup of chopped sweet red pepper each supply enough vitamin C for one day

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How much Vitamin C� The Recommended Dietary Allowance (RDA) for

Vitamin C is;

ü 90 mg/day for adult males

ü 75 mg/day for adult females

üFor those who smoke cigarettes, the RDA for vitamin C increases by 35 mg/day (Why)?

üMore than 2000 mg/day for long term may cause to urinary stones.

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Vitamin C DeficiencySevere vitamin C deficiency may result in the disease known as:

� scurvy: causing a loss of collagen strength throughout the body. Loss of collagen results in loose teeth, bleeding and swollen gums. Gingivitis (cause gum to bleed and teeth to loose).

� Hemorrhage: occur as the vascular system weaken ( joint bleeding).

� Impaired wound healing: bone pain, fracture and anemia.

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Vitamin C Deficiency � More commonly, vitamin C deficiency presents as a secondary

deficiency in ü Alcoholicsü Elderlyü Smokers

• Many people drink coffee or tea in the morning. This habit prevent our bodies from absorbing the vitamins. Caffeine increases the amount of calcium excreted by the body.ü Each (150/mg) of coffee result in lose of (five/mg) of calcium.

In long term consumption, this will cause hip fractures. ü It is also inhibit vitamin D receptors from absorbing vitamin D

and will limit iron absorption. 12/3/20 51

Vitamin C Deficiency� The following conditions have been shown to increase

vitamin C requirements

ü Environmental stress, such as air and noise pollution

ü Use of certain drugs, such as oral contraceptives

ü Tissue healing of wounds

ü Growth (children from 0- 12 months, and pregnant women)

ü Fever and infection

ü Smoking

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Vitamin C� Vitamin C can be destroyed easily by cooking, food

preparation, or storage, thus;

ü Eat fresh fruit and vegetables as soon possible after buying them.

ü Cut vegetables just before eating or cooking them

ü Cook vitamin C- rich foods quickly in a little amount of water.

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Vitamin C and coffee� Caffeine reduces the amount of nutrients available

to our bodies. Water soluble vitamins like vitamin C are normally excreted in the urine in case of over dose of those vitamins. Since the coffee is mild diuretic, it causes more urine to produced. During urination, it will remove both vitamins C and B. As a result, people who drinks a lot of coffee may face vitamin C depletion.

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