nutrition - water soluble vitamins

Thiamin (B1)

Convert pyruvate → acetyl CoA. Source: pork/fortified grains. Deficiency: Beriberi/enlarged heart/muscle weakness

Riboflavin (B2)

Coenzyme. Source: Milk. Deficiency disease: Ariboflavinosis/glossitis/cheilosis

Niacin (B3)

Coenzyme. Precursor: Tryptophan. Source:meat. Deficiency: pellagra. Four devastating D’s: Diarrhea/dementia/dermatitis/death

Cobalamin (B12)

new cell development/maintain nerve cells. Source: animal products. Deficiency disease: pernicious anemia. Deficiency symptoms: anemia/sore tongue

Vitamin C (Ascorbic Acid)

Function: Antioxidant/cofactor. Source: Citrus fruit/tomatoes. too low? scurvy!

Choline

Make neurotransmitters/phospholipids. Source: milk/liver/eggs/peanuts. Too much? fishy body odor. Too little? liver damage

Biotin

Replenishes oxaloacetate. Source: Foods made by GI bacteria. Too low? depression/hallucinations

Folate Acid

DNA synthesis/maintain nerve cells. Source: dark green veg/legumes. Deficiency: spina bifida/anemia/neurological issues. ALL WOMEN NEED 400 MICROGRAMS PER DAY

Pantothenic Acid

Part of coenzyme A. Too low? GI distress

Pyridoxine (B6)

Coenzyme for 100+ metabolic reactions. Source: meat,fish,non citrus fruits. Deficiency/toxicity symptoms: skin lesions