From c411cc2ee75fe3dbe4bd5e2650b256d7c09396ad Mon Sep 17 00:00:00 2001
From: zleyyij <75810274+zleyyij@users.noreply.github.com>
Date: Thu, 7 Nov 2024 09:12:40 -0700
Subject: [PATCH] vault backup: 2024-11-07 09:12:40
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education/nutrition/Vitamins.md | 7 ++++---
1 file changed, 4 insertions(+), 3 deletions(-)
diff --git a/education/nutrition/Vitamins.md b/education/nutrition/Vitamins.md
index 81adf89..6f053b7 100644
--- a/education/nutrition/Vitamins.md
+++ b/education/nutrition/Vitamins.md
@@ -66,12 +66,13 @@ Water soluble vitamins dissolve in watery components of food and the body. Most
| 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
- Diarrhea
- Dermatitis
- Dementia
- Death | Adult UL = 35mg/day
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 |
+| 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
- Diarrhea
- Dermatitis
- Dementia
- Death | Adult UL = 35mg/day
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 because it's so common in foods. | 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, anemia, depression, confusion, and neurological disorders such as convulsions | Adult UL = 100 mg per day
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 |
+- 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.
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