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education/nutrition/Vitamins.md
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@ -72,10 +72,12 @@ 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 | Scurvy, poor wound healing, pinpoint hemorrhages, bleeding gums, bruises, depression | Adult UL = 2000 mg/day Diarrhea and GI tract discomfort |
| 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 |
- 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.
- Biotin can be produced by intestinal bacteria
- The 4 "D"s are signs of pellegra
- Adequate folate status is critical in early pregnancy because the neural tube forms about 21 days after conception
- Pregnant individuals should consume 400 ug of folate to prevent neural tube defects (eg spina bifida or anancephaly). It should reduce the rate of spinal defects by 50%
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