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education/nutrition/Vitamins.md
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@ -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<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 |
| 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 |
| 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<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 |
- 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.