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education/nutrition/Vitamins.md
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@ -64,7 +64,7 @@ It's important to preserve the vitamin content of food, ways to do so include:
Water soluble vitamins dissolve in watery components of food and the body. Most excess water soluble vitamins are filtered through the kidneys and eliminated in urine, whereas fat soluble vitamins are stored in large amounts.
| Vitamin | Major Functions in the body | Adult RDA/AI | Good Sources | Deficiency Signs and Symptoms | Major Toxicity Signs and Symptoms |
| ------------------------- | ------------------------------------------------------------------------------------------------------------------------------------------------------- | -------------- | ----------------------------------------------------------------------------------------------------- | ------------------------------------------------------------------------------------------------------------------- | --------------------------------------------------------------------------------------------- |
| ------------------------- | ------------------------------------------------------------------------------------------------------------------------------------------------------- | -------------- | ---------------------------------------------------------------------------------------------------------- | ------------------------------------------------------------------------------------------------------------------- | --------------------------------------------------------------------------------------------- |
| Thiamin | Part of TPP, a coenzyme needed for carbohydrate metabolism and the metabolism of certain amino acids. May help with the production of neurotransmitters | 1.1-1.2 mg | Pork, wheat germ, enriched breads and cereals, legumes, nuts | Beriberi and Wenicke-Korsakoff syndrome; weakness, abnormal nervous system functioning. | None (UL not determined. |
| Riboflavin | Part of FMN and FAD, coenzymes needed for carbohydrate, amino acid, and lipid metabolism. | 1.1-1.3mg | Cow's milk, yogurt, and other dairy products; spinach; enriched breads and cereals | Inflammation of the mouth and tongue, eye disorders | None (UL not determined) |
| Niacin | Part of NAD and NADP, coenzymes needed for energy metabolism. | 14-16mg | Enriched breads and cereals, beef liver, tuna, salmon, poultry, pork, mushrooms | Pellegra<br>- Diarrhea<br>- Dermatitis<br>- Dementia<br>- Death | Adult UL = 35mg/day<br>Flushing of facial skin, itchy skin, nausea and vomiting, liver damage |
@ -72,8 +72,8 @@ Water soluble vitamins dissolve in watery components of food and the body. Most
| Biotin | Coenzyme needed for synthesizing glucose and fatty acids | 30 micrograms | Eggs, peanuts, salmon, pork, liver, mushrooms, sunflower seeds | Rarely occurs, skin rash, hair loss, convulsions, and other neurological disorders; developmental delays in infants | Unknown |
| Vitamin B-6 | Part of PLP, coenzyme needed for animo acid metabolism, involved in neurotransmitter synthesis and hemoglobin synthesis | 1.3-1.7mg | Meat, fish, poultry, potatoes, bananas, spinach, sweet red peppers, broccoli | Dermatitis, anemia, depression, confusion, and neurological disorders such as convulsions | Adult UL = 100 mg per day<br><br>Nerve destruction |
| Folate | Part of THFA, a coenzyme needed for DNA synthesis and conversion of cysteine to methionine, preventing homocysteine accumulation | 400 micrograms | Dark green, leafy vegetables; papayas; asparagus; broccoli; orange juice; enriched breads and cereals | Megaloblastic anemia, diarrhea, neural tube defects in embryos | Adult UL = 1000 micrograms per day |
| Vitamin B-12 | Part of coenzymes needed for various cellular processes, including folate and metabolism; maintenance of myelin sheaths | 2.4 micrograms | Peppers, citrus fruits, cherries, broccoli, cabbage, and berries, shellfish, poultry, meat, and eggs | Scurvy, poor wound healing, pinpoint hemorrhages, bleeding gums, bruises, depression | Adult UL = 2000 mg/day Diarrhea and GI tract discomfort |
| Vitamin C (ascorbic acid) | Lots of things, collagen synthesis, antioxidant activity, and immune function. It can act as an antioxidant, and it can recycle vitamin E. | | | Scurvy | In high doses it has pro-oxidant effects |
| Vitamin B-12 | Part of coenzymes needed for various cellular processes, including folate and metabolism; maintenance of myelin sheaths | 2.4 micrograms | Peppers, citrus fruits, cherries, broccoli, cabbage, and berries, shellfish, poultry, meat, milk, and eggs | Scurvy, poor wound healing, pinpoint hemorrhages, bleeding gums, bruises, depression | Adult UL = 2000 mg/day Diarrhea and GI tract discomfort |
| Vitamin C (ascorbic acid) | Lots of things, collagen synthesis, antioxidant activity, and immune function. It can act as an antioxidant, and it can recycle vitamin E. | | Plant foods, peppers, citrus fruits | Scurvy | In high doses it has pro-oxidant effects |
- Coenzymes are a water soluble vitamin that assists in the metabolism of macronutrients.
- As people age, HCl production decreases, making it harder for the body to process vitamin b12
- Choline, carnitine, inositol, taurine, and lipoic acid are vitamin-like compounds that necessary to maintain normal metabolism. Because the body can synthesize these compounds, they are not considered essential nutrients.