WATER SOLUBLE VITAMINS

 

Folate/Folic Acid	Niacin (Vitamin B3)
Pantothenic Acid	Vitamin B6 (Pyridoxine)
Thiamin (Vitamin B1)	Vitamin C
Vitamin B12 (Cobalomin)
Riboflavin (Vitamin B2)

FOLATE/FOLIC ACID

Folate (folic acid or folacin) is a water-soluble B vitamin. Like most water-soluble vitamins, excess intake of folate is excreted and not stored in the body. Folate is sensitive to heat, oxygen and ultraviolet light, therefore food preparation, processing, and storage easily destroys folate.

The RDA is 180 micrograms for women and 200 micrograms for men. Folate requirements are increased to 400 micrograms during pregnancy and 280 micrograms during breast-feeding. As a precaution, the U.S. Public Health Service advises 400 micrograms daily for women who become pregnant.

Functions of Folic Acid

• Necessary for DNA & RNA synthesis
• Essential for the growth and reproduction of all body cells
• Works with vitamin B12 in the formation of red blood cells
• Aids in amino acid metabolism
• Especially important for women of childbearing age

Deficiency Symptoms of Folic Acid

• Pernicious anemia (large cell type)
• Depression
• Impairs growth
• In pregnancy, greater risk of delivering a baby with neural tube deficits such as spinal bifida

Excessive Intake and Toxicity Symptoms of Folic Acid (400-1,000 micrograms)

• May mask symptoms of vitamin B12 deficiency
• May interfere with other medications
• Intestinal problems

Major Dietary Sources of Folic Acid

• Green leafy vegetables such as turnip greens, spinach, butterhead lettuce
• Kidney beans, navy beans, pinto beans, black beans, black-eyed peas, split peas, cowpeas, green peas, lima beans
• Organ meats, meat, seafood, eggs, brewer's yeast, asparagus, broccoli, collards
• Most enriched grain products- whole grain breads, cereals, flour, macaroni, rice, farina, cornmeal, corn grits- must be fortified with folic acid according to a new law.

Pantothenic acid is a water-soluble B vitamin. Like most water-soluble vitamins, excess intake of pantothenic acid is excreted and not stored in the body. Pantothenic acid is sensitive to heat. There is no specific RDA for pantothenic acid. But for adults, 4-7 milligrams is estimated to be safe and adequate.

Functions of Pantothenic Acid

• Helps convert proteins, carbohydrates, fats into energy
• Synthesizes hormones and cholesterol
• Fights infections by building antibodies
• Improves the body's resistance to stress

Deficiency Symptoms of Pantothenic Acid

• Retards growth
• Infertility
• Fatigue
• Irritability
• Skin abnormalities
• Weakness
• Depression
• Decreased resistance to infection
• Muscle cramps

Excessive Intake and Toxicity Symptoms of Pantothenic Acid (10-20 grams)

• Occasional diarrhea
• Water retention

Salmon, liver, kidney, egg, yeast, chicken, yogurt, sweet potato, milk, ham, corn,  whole-wheat macaroni, kidney beans, avocado, mushrooms, soybeans, banana, orange, collard greens, potato, broccoli, cantaloupe, peanut butter, apple, wheat germ, whole grain breads and cereals.

Thiamin is a water-soluble vitamin. Like most water-soluble vitamins, excess intake of thiamin is excreted and not stored in the body. Thiamin is sensitive to heat and, like other water-soluble vitamins, is easily destroyed by food preparation. The RDA for adults is 1.1 mg for females and 1.5 mg for males. During pregnancy the amount recommended increases to 1.5 mg and 1.6 mg during breast-feeding.

Functions of Thiamin

• Helps produce energy in all cells of the body
• Promotes growth & good muscle tone
• Stabilizes the appetite
• Aids in energy (carbohydrate) metabolism
• Essential for the normal functioning of the nervous system, muscles & heart

Deficiency Symptoms of Thiamin

• Poor appetite
• Weakness
• Nerve damage
• Pins and needles in legs
• Fatigue
• Insomnia
• Loss of weight
• Vague aches & pains
• Beriberi, which affects the nervous and cardiovascular systems, and muscle wasting
• Wernicke-Korsakoff syndrome, which results in mental confusion, amnesia and muscular incoordination

Excessive Intake and Toxicity Symptoms of Thiamin

• The kidney excretes any excess thiamin. Extra amounts have no energy boosting effect.

Major Dietary Sources of Thiamin

Beef liver, pork, organ meats, brewer's yeast, whole grain bread, cereals, enriched rice, sunflower seeds, ham steak, wheat germ, green peas, black beans, watermelon, Canadian bacon, fish, split peas, oatmeal, black-eyed peas, oysters, milk, potatoes, whole grains and enriched cereals and breads.

Vitamin B12 (cobalomin) is a water-soluble vitamin. Unlike other water-soluble vitamins, vitamin B12 is stored in the liver. Vitamin B12 is sensitive to ultraviolet light. Vitamin B12 comes from animal products, which makes this vitamin a nutrition concern for vegans. The RDA is 2.0 micrograms daily for adults. The recommendation increases to 2.2 micrograms during pregnancy and 2.6 micrograms during breast-feeding.

Functions of Vitamin B12

• Necessary for carbohydrate, fat and protein metabolism
• Helps in the formation & regeneration of red blood cells
• Helps maintain the central nervous system
• Necessary for folate activity
• Promotes growth in children
• Needed for calcium absorption
• Increases energy

Deficiency Symptoms of Vitamin B12

• Weakness and fatigue
• Poor appetite
• Red-sore tongue or smooth tongue
• Growth failure in children
• Nerve damage
• Pernicious anemia (large cell type)
• Degeneration of peripheral nerves leading to paralysis

Excessive Intake and Toxicity Symptoms of Vitamin B12

• No symptoms are known of Vitamin B12 toxicity

Major Dietary Sources of Vitamin B12

• Liver, beef, kidney, chicken, fish such as salmon, halibut and tuna, yogurt, milk, Swiss cheese, American processed cheese, egg
• Breakfast cereals, soy milk and vegetarian burger patties that are fortified with vitamin B12

Riboflavin is a water-soluble vitamin. Like most water-soluble vitamins, excess intake of riboflavin is excreted and not stored in the body. Riboflavin is sensitive to ultraviolet light, which is easily destroyed by food preparation.

The RDA for adults is from 1.2-1.7 milligrams. Adult men need 1.7 milligrams daily through age 50; from age 51 the RDA decreases to 1.4 milligrams. Adult women need 1.3 milligrams daily through age 50; then 1.2 milligrams daily from 51 on. During pregnancy the RDA is 1.6 milligrams; during breast-feeding the RDA increases to 1.8 milligrams daily for the first 6 months, then 1.7 milligrams for the second 6 months.

Functions of Riboflavin

• Necessary for carbohydrate, fat and protein metabolism
• Involved with the action of other B-vitamins (folate and pyridoxine)
• Essential for growth and general health
• Promotes smooth skin
• Necessary for the maintenance of good vision, nails & hair
• Aids in the formation of antibodies and red blood cells

Deficiency Symptoms of Riboflavin

• Itching and burning eyes, which become sensitive to light
• Cracks and sores in the mouth & lips
• Bloodshot eyes
• Dry and flaky skin
• Retarded growth
• Sore, red tongue
• Skin rash
• Digestive disturbances
• Emotional changes, such as depression and hypochondria

Excessive Intake and Toxicity Symptoms of Riboflavin

• May interfere with anticancer mediations

Organ meats such as kidney and beef liver, meat, poultry, dark green leafy vegetables such as kale and spinach, yogurt, milk, dairy foods, egg, enriched breads and cereals, brewer's yeast, soybeans, cheese such as Swiss cheese, black-eyed peas, green peas, chick peas, kidney beans, peanuts, broccoli

Niacin is a water-soluble vitamin. Like most water-soluble vitamins, excess intake of niacin is excreted and not stored in the body. Like other water-soluble vitamins, niacin is lost into cooking water.

Niacin comes from two sources: niacin itself and from the amino acid tryptophan, part of which converts into niacin. Niacin recommendations are given in NE, or niacin equivalents.

The RDA for adults is from 13-20 milligrams NE. Adult men need 19 milligrams NE daily through age 50; from age 51 the RDA decreases to 15 milligrams NE. Adult women need 15 milligrams NE daily through age 50, then 13 milligrams NE daily from 51 on. During pregnancy the RDA is 17 milligrams NE; during breast-feeding the RDA increases to 20 milligrams NE daily.

Functions of Niacin

• Helps metabolize protein, carbohydrate and fat
• Maintains the nervous system
• May reduce high blood pressure
• Reduces the cholesterol level in the blood
• Helps maintain healthy skin, tongue & digestive system
• Improves circulation

Deficiency Symptoms of Niacin

• Pellagra, characterized by dermatitis (inflammation of the skin), diarrhea and memory loss
• Weakness
• Irritability
• Insomnia
• Headaches
• Muscular weakness
• Loss of appetite
• Gastrointestinal disturbance

Excessive Intake and Toxicity Symptoms (300-600 milligrams)

• Flushed skin
• Rashes
• Ulcers
• Doses exceeding 2.5 grams/day can cause liver damage and glucose intolerance

Poultry, beef, fish such as tuna, salmon, codfish, and halibut, liver, kidney, peanuts, peanut butter, brown rice, enriched spaghetti, enriched grains, sunflower seeds, soybeans, eggs, legumes such as navy beans, lima beans, kidney beans , black-eyed peas, and chick peas

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin. Like most water-soluble vitamins, excess intake of pyridoxine is excreted and not stored in the body. Pyridoxine is sensitive to heat and ultraviolet light.

The RDA is 2.0 milligrams daily for adult males and 1.6 milligrams for adult females. During pregnancy the RDA increases to 2.2 milligrams and 2.1 milligrams during breast-feeding. Dietary requirements increase with increased protein intake.

Functions of Vitamin B6

• Aids in protein metabolism
• Helps in the conversion of tryptophan (an amino acid) to niacin (vitamin B3)
• Helps with normal brain function
• Essential for normal growth
• Helps maintain a proper balance of sodium & phosphorous in the body
• Aids in the formation of antibodies
• Aids in the production of hormones and the formation of red blood cells
• Maintains the central nervous system

Deficiency Symptoms of Vitamin B6

• Anemia
• Nerve dysfunction
• Dermatitis (inflammation of the skin)
• Nervousness
• Flaky or greasy skin
• Fatigue
• Insomnia
• Arm & leg cramps
• Dermatitis
• Irritability or depression
• Mental convulsions among infants
• Loss of hair
• Loss of muscular control

Excessive Intake and Toxicity Symptoms of Vitamin B6 (250-1,000 milligrams)

• Nerve damage

Chicken, organ meats, meat, pork, peanut butter, black beans, almonds, whole grain and enriched breads and cereals, oatmeal,   potatoes, bananas, watermelon, soybeans, brewer's yeast, sunflower seeds, fish such as tuna, salmon and pacific halibut, legumes such as navy beans and green peas, wheat germ, brown rice, spinach, egg yolk

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. Like most water-soluble vitamins, excess intake of vitamin C is excreted and not stored in the body. Because vitamin C is not stored in the body you need to consume vitamin C -rich food on a daily basis. As an antioxidant, Vitamin C protects the body by attacking free radicals in body fluids, not in fat tissue like the fat soluble antioxidant vitamins, which may protect different parts of the body. Vitamin C is sensitive to heat and oxygen. Like other water-soluble vitamins, vitamin C is lost in cooking water.

The RDA for adults is 60 milligrams daily. During pregnancy the RDA is 70 milligrams. People who smoke need about twice as much as vitamin C a nonsmoker-at least 100 milligrams daily.

Major Body Functions of Vitamin C

• Essential for healthy teeth, gums, skin, blood and bones
• Helps heal wounds, scar tissue, and fractures
• Aids in the absorption of iron from plant sources of food
• Builds resistance to infection, maintains white blood cell function
• Aids in the formation of collagen
• Provides antioxidant protection. It prevents the conversion of nitrates (from tobacco smoke, smog, bacon, luncheon meats, and some vegetables) into cancer-causing substances.
• Aids in the treatment of the common cold

Deficiency Symptoms of Vitamin C

• Scurvy a disease that causes excessive bleeding, loose teeth, and swollen gums
• Slow healing wounds and fractures
• Swollen or painful joints
• Bruising and petechiae (spots of blood under the skin's surface)
• Nosebleeds
• Impaired digestion
• Loss of appetite
• Aching joints

Excessive Intake and Toxicity Symptoms of Vitamin C (1,000-5,000 milligrams)

• Diarrhea
• May cause kidney stones
• Impaired immune function
• Withdrawal symptoms

Guava, red bell pepper, papaya, orange juice, orange, pineapple, broccoli, green bell pepper, kohlrabi, strawberries, grapefruit, cantaloupe, tomato juice, mango, tangerine, potato, raw cabbage, tomato, collard greens, spinach, Brussels sprouts, turnip greens, cauliflower, blackberries, blueberries, acerola (West Indian cherry-like fruit)