Water Soluble Vitamins

Characteristics of vitamin C?

absorbic acid

• destroyed by heat, light, oxygen and iron or copper cookware

• doesn’t cure cold, but aids in some WBCs that fight infection

• aids in collagen production

• antioxidant: neutralizes free radicals

• role in iron metabolism

Symptoms of vitamin C deficiency?

• scurvy (bruising, bleeding gums, rash from collagen breakdown)

• petechiae (blood leaks from capillaries)

• bone fragility

• joint pain

• poor healing

Sources of vitamin C?

• orange juice

• red and green peppers

• broccoli

• strawberries

• sweet potato

roles of B vitamins?

energy metabolism, cell multiplication, coenzyme, affects every body cell (in deficiency)

Characteristics of B1 (Thiamin)?

affects energy metabolism in all cells, occupies nerve cell membranes—affecting nerve impulses

Symptoms of Thiamin deficiency?

• Wernicke-Korsakoff (caused by alcoholism, affects absorption in the body—memory loss, confusion, vision problems)

• Beriberi (chronically low B1)

Sources of Thiamin?

• enriched pasta

• wheat bagel

• cereal

• pork chop

• sunflower seeds

• baked potato

• green peas

Characteristics of B2 Riboflavin?

energy metabolism, assists with absorption of other vitamins

Symptoms of Riboflavin deficiency?

cracked red corners of mouth, painful smooth purple red tongue, light sensitivity and inflamed eyes, rashes

Sources of Riboflavin?

animals: milk, beef liver, pork chop, cottage cheese, yogurt

• mushrooms

• spinach

• cereal enriched

Characteristics of Niacin B3?

can be converted from tryptophan (found in meat proteins)

Symptoms of Niacin B3 deficiency?

Pellagra: dermatitis (flaky skin under sunlight), diarrhea, dementia, death

• depression

• apathy

• fatigue

• abdominal pain

• vomiting

Sources of Niacin B3?

• chicken breast

• tuna

• pork chop

• cereal

• baked potato

• mushrooms

Characteristics of Folate B9?

• RBC production

• DNA synthesis

• Aids vitamin C and B12 to digest and use proteins

• Neural tube formation

Symptoms of Folate deficiency?

• anemia

• spina bifida (spinal cord bunches forming an out pouch)

• abnormal digestion (increased metabolism of homocysteine)

Sources of Folate?

• Beef liver

• lentils

• pinto beans

• spinach

• avocado

• asparagus

Characteristics of B12?

• similar to folate

• maintains the sheaths around nerve fibers

• binds to intrinsic factor in upper SI — absorbed in ileum (b12 IF complex binds to cell receptors)

Sources of B12?

• sardines

• sirloin steak

• tuna

• pork loin lean

• cottage/swiss cheese

B12 deficiency?

• pernicious anemia

• smooth tongue

• fatigue

• memory loss

• degrading nerves → paralysis

Characteristics of B6 Pyridoxine?

maintains healthy brain function

• formation of RBCs

• protein breakdown

• antibody synthesis

• mood regulation

• over 100 reactions

• amino fatty acid metabolism

• BC regulation — releases glucose from glycogen

Sources of B6 Pyridoxine?

• beef liver

• chicken breast

• banana

• baked potato

• spinach

B6 Pyridoxine deficiency?

anemia, depression, confusion, convulsions, greasy scalp dermatitis