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education/nutrition/Vitamins.md
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@ -76,8 +76,9 @@ Water soluble vitamins dissolve in watery components of food and the body. Most
| 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
- Vitamin b12 comes mostly from animals, so vegans need to supplement their intake
- 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
- Biotin and vitamin K 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%