10 water soluble vitamins

water soluble

not stored and excreted in urine

bound to protein and removed with enzymes

circulated to liver in blood

coenzyme

enables enzymes to function

b vit found in food

b bit combine w N2 nonprotein to synthesize coenzyme

protect against free radicals

folate carries methyl units

thiamin

carb, energy, amino acid metabolism

1.1-1.2 mg

wheat germ, bread, legumes, nuts

beriberi and wernicke korsakoff syndrome; abnormal nervous system functioning

riboflavin

carb amino acid energy and lipid metabolism

1.1-1.33 mg

dairy, bread, cereal

inflammation of mouth and tongue

niacin

energy metabolism

14-16 mg

bread, beef, tuna, poultry

pellagra

pantothenic acid

synthesize fat and release energy from carb fat and protein

5 mg

liver, sees, yogurt, cereal

biotin

synthesizing glucose and fatty acids

regenerates oxaloacetate in TCA cycle

30 ug

eggs salmon peanuts liver mushroom seeds

vitamin b6

amino acid metabolism, neurotransmitter and hemoglobin synthesis

1.3-1.7 mg

meat fish poultry potato banana spinach broccoli

dermatitis anemia neuro disorders

PLP - produces heme (hemoglobin); homocysteine → cycteine

folate

dna synthesis, cysteine → methionine

400 ug

veg papaya broccoli orange bread

anemia neural tube defects

vitamin b12

cellular processes

2.4 uh

animal foods, cereals, milks

anemia, nerve damage

ascorbic acid

connective tissue synthesis

75-90 mg

peppers, citrus, cherry, broccoli

scurvy

vitamin C

donates electrons, collagen synthesis, antioxidant, immune function, iron absorption

plants, peppers, citrus, broccoli, berries, papaya

75-90 mg

scurvy

choline

neurotransmitter, production of phospholipids in membranes, liver synthesizes lipoprotein transporting lipid

liver beef pork lecithin (egg yolk)

carnitine

transports fatty acids into mitochondria (removes excess waste)

meat dairy