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WATER SOLUBLE VITAMINS

Water-soluble vitamins consist of members of the vitamin B complex and vitamin C. They are generally found together in the same foods with the exception of B₁₂

which is present only in meat and dairy foods. The others are found in whole grain cereals, legumes, leafy green vegetables, and fruits. The water-soluble vitamins generally function to assist the activity of important enzymes such as those involved in the production of energy from carbohydrates and fats. They are often referred to as "cofactors". Other roles may be defined with further research. The water-soluble vitamins are not stored to a great extent in the body so frequent consumption is necessary. When present in excess of the body's needs, they are excreted in the urine. Because they are readily excreted, they are generally non-toxic, although symptoms have been reported in some individuals taking megadoses of niacin, vitamin C or pyridoxine. The lack of water soluable vitamins most greatly affects tissues that are growing or metabolizing rapidly such as skin, blood, the digestive tract and nervous system. These molecules present in fruit, vegetables and grains are all unstable in the presence of heat so that processing and cooking methods can greatly affect the amount of vitamin actually available in food.

THIAMIN (VITAMIN B1) thio:Sulfur (1921)

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 1.0 mg for females and 1.3mg for males. - 0.5mg/1000kcal

Functions of Thiamin

◦ Aids in energy (carbohydrate) metabolism

◦ Helps produce energy in all cells of the body

◦ Promotes growth & good muscle tone

◦ Stabilizes the appetite

◦ Essential for the normal functioning of, muscles & heart

Deficiency Symptoms of Thiamin

◦ Beriberi ; (dry- the nervous system,/ wet- cardiovascular systems) which affects the nervous and cardiovascular systems, and muscle wasting

◦ Poor appetite

◦ Weakness

◦ Nerve damage

◦ Pins and needles in legs

◦ Fatigue

◦ Insomnia

◦ Loss of weight

◦ Vague aches & pains

◦ 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

pork, Beef liver, 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.

RIBOFLAVIN (VITAMIN B2) flavin : yellow

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 adult men need 1.5 mg/day, Adult women need 1.2 mg/day 

Functions 

◦ 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

◦ glossitis(설염)

◦ cheilosis(구각염)

◦ seborrheic dermatitis(지루성 피부염)

◦ stomatitis(구내염)

Itching and burning eyes, which become sensitive to light

Excessive Intake and Toxicity Symptoms of Riboflavin

◦ May interfere with anticancer mediations

Major Dietary Sources of Riboflavin

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 (VITAMIN B-3)

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.

iNiacin is important for the release of energy from carbohydrates and fats, the metabolism of proteins, making certain hormones, and assisting in the formation of red blood cells.

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

.(1NE=1mg niacin=60mg tryptophan)

The RDA for adult men need 17NE/day adult women need 13NE/day (6.6NE/1000kcal)

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 ; 4D(dermatitis;피부염, diarrhea ; 설사, dementia;우울증, death;사망)

◦ 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

MAJOR DIETARY SOURCES OF NIACIN

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

VITAMIN B6 (PYRIDOXINE)

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 Symptomsof Vitamin B6 (250-1,000 milligrams)

◦ Nerve damage

Major Dietary Sources of Vitamin B6

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

PANTOTHENIC ACID (everywhere)

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.

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

Major Dietary Sources of Pantothenic Acid

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.

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 Symptomsof 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.

VITAMIN B12 (COBALOMIN)

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

VITAMIN C

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

Major Dietary Sources of Vitamin C

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)

Choline is traditionally not a vitamin, however it was identified as part of the vitamin B complex and has several important functions. Choline is a component of many biological membranes and fat transport molecules in the blood. It is able to stimulate the removal of excess fat from the liver. Choline serves as the precursor to many substances including a the transmitter of the parasympathetic nervous system, acetylcholine. Some athletes use choline to delay muscle fatigue because acetylcholine is involved in muscle contraction, but this effect has not been proven. A deficiency is uncommon except among people receiving long-term IV nutrition. It is added to infant formulas to approximate the amount found in human milk.

The Daily Reference Intake (DRI) is 550 mg for adult males and lactating females; 425 mg for adult females; and 450 mg for pregnant females. Oral choline supplements have not been proven to be effective in treating memory loss, Alzheimer’s disease, dementia and schizophrenia.

Inositol is an important part of cell membranes and is part of a signaling mechanism that transmits information from the outside to the inside of cells. Some evidence suggests it participates in the movement of fat out of the liver and intestinal cells, and that it may reverse desensitization of serotonin receptors, however this remains to be confirmed. Although it may be effective in treating panic disorders, depression and obsessive-compulsive disorders, these uses remain to be verified.

A dietary need for inositol has not been established, probably due to its production by gut bacteria, the existence of tissue stores following absorption from food, and possible synthesis in some organs. It may be added to infant formulas to approximate the content of human milk.

Biotin has an important role in carbohydrate and fat metabolism. It can be synthesized by gut bacteria and recycled. A deficiency rarely occurs in humans. If raw egg whites are consumed in large quantities, a biotin deficiency can occur. Signs of a deficiency include dermatitis, muscle pain, loss of appetite, slight anemia, an inflamed tongue, and weakness. There is no RDA for biotin.

Vitamin C (Ascorbic Acid) has many important functions in the body. It is a powerful antioxidant, protecting against oxidative damage to DNA, membrane lipids and proteins. It is involved in the synthesis of numerous substances such as collagen, certain hormones and transmitters of the nervous system, lipids and proteins. It is necessary for proper immune function, a fact that has led many to use vitamin C to prevent or treat colds, although this has not been supported by current studies. It may, however, shorten or reduce the severity of a cold.

Vitamin C deficiency causes scurvy that is characterized by capillary fragility resulting in bruising and hemorrhaging, inflammation of the gums, loosening of the teeth, anemia and general debility that can lead to death. The RDA for adults 15 years and older is 60 mg; for pregnant women, 70 mg; and for lactating women in the first six months, 95 mg decreasing to 90 mg for the second six months. There may be increased vitamin C requirements for people taking estrogens, oral contraceptives, barbiturates, tetracyclines, aspirin and for cigarette smokers. Large doses of vitamin C can interfere with many laboratory tests. Side effects from large doses include nausea, vomiting, heartburn, abdominal cramps, headache and diarrhea.

Diets containing 200mg or more of vitamin C from fruits and vegetables are associated with a lower cancer risk, particularly for cancers of the colon, lung, mouth, esophagus and stomach. The consumption of dietary supplements have not been shown to have the same effect. It may block the formation of N-nitrosamines, cancer-causing agents from certain foods. Ascorbic acid alone does not appear to prevent heart disease, however the combined use with vitamin E may reduce the risk of heart disease.