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education/nutrition/Vitamins.md
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@ -64,7 +64,10 @@ 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; 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> | |
| 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 |
| Pantothenic acid | Part of coenzyme A that is needed for synthesizing fat and that helps release energy from carbohydrates, fats, and protein | 5mg | Beef and chicken liver, sunflower seeds, mushrooms, yogurt, fortified cereals | Rarely occurs | Unknown |
| 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 | |