vault backup: 2024-11-07 08:01:10

education/nutrition/Vitamins.md

@@ -59,3 +59,12 @@ It's important to preserve the vitamin content of food, ways to do so include:
 - Fresh produce should refrigerated at high humidity, away from the open air
 - Exposure to excessive heat, alkaline (salty) substances, light, and air can all reduce the vitamin content of food
 - **Vegetables should be cooked in small amounts of water, using quick cook methods**
+
+# Water Soluble Vitamins
+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.                                                                                           |              |                                                                           |                                                                                         |                                   |