Nutrition Vitamins Thiamin Vitamin B1 Function Part of coenzyme TPP and plays role in nerve transmission Assists with energy metabolism Participates in conversion of pyruvate to Acetyl CoA Heat can destroy thiamin can leech out while cooking boiling water Food sources grains pork products Deficiency Beriberi damage to nervous system heart and muscle weakness Alcohol impairs thiamin absorption and enhances excretion Toxicity none noted Riboflavin Vitamin B2 Function Part of coenzyme FMN and FAD Assists with energy metabolism Both FMN and FAD can accept and donate hydrogen atoms Can be destroyed by UV light Food sources milk and milk products grains green leafy vegetables Deficiency causes inflammation of mouth eyes skin and GI tract Toxicity none noted Niacin Vitamin B3 Function Participation in actions of metabolism of glucose fat and alcohol coenzyme Protects neurological degeneration Food sources meat poultry grains legumes and vegetables mushroom potatoes tomatoes Deficiency Pellagra Four D s diarrhea dermatitis dementia death Toxicity Niacin Flush large dose of nicotinic acid dilates capillaries and causes a tingling sensation Biotin Function Metabolism as a coenzyme in gluconeogenesis fatty acid synthesis and breakdown of amino acids and fatty acids Protects neurological degeneration Food sources grains soybeans egg yolks contains protein that binds to biotin and keep them from getting absorbed would need a lot of egg yolks Deficiency Unlikely high consumption of raw egg whites 2 dozen or more day may cause deficiency Symptoms depression lethargy red scaly rash hair loss 1 Toxicity none noted Pantothenic Acid Function Part of Coenzyme A used in energy metabolism Synthesis of lipids neurotransmitters steroid hormones and hemoglobin Food sources widespread meat poultry liver egg yolk grains and vegetables potatoes tomatoes broccoli Deficiency Rare Symptoms fatigue GI distress neurological disturbances Toxicity none noted Vitamin B6 Function without Vitamin B6 the production of neurotransmitters would decrease Coenzyme involved in amino acid and fatty acid metabolism Making non essential amino acids in the body Assists in making RBCs Vitamin B6 is stored in the muscle RDA 1 3 mg day Upper limit 100 mg day Food sources meat poultry fish soy products fortified cereals legumes non citrus fruits and vegetables potatoes and other starchy vegetables Deficiency Results in diminished synthesis of key neurotransmitter and accumulation of abnormal compounds in the brain Symptoms depression and confusion Alcohol intake can destroy Vitamin B6 Low levels associated with cancers and CVD Toxicity none noted Folate Folic Acid or Folacin Function Coenzyme involved in metabolism Helps with conversion of Vitamin B12 to a coenzyme form Helps with synthesis of DNA for rapidly growing cells Adequate consumption is key during pregnancy Metabolism Excess folate is incorporated with bile and sent to gallbladder so it is excreted back into the GI tract to be reabsorbed RDA 400 mcg day Upper limit 1000 mcg day Bioavailability Dietary Folate Equivalents DFE amount of folate available to body in each food source Folate from foods is 1 1 Folate from supplements or fortification 1 7 Food sources legumes fruits vegetables dark green leafy and fortified grain products 2 Deficiency Replacement of RBC and GI tract fails Abnormal compounds accumulate in the brains Fortification as reduced deficiency Symptoms anemia and GI tract deterioration and neural tube defects Brain and spinal cord develop from the neural tube spinabifida folate supplementation in any woman of childbearing age Toxicity folate toxicity can mask Vitamin B12 deficiency Vitamin B12 Function coenzyme nerve fibers Closely related to folate as each depends on the other for activation Synthesis of aa methionine DNA and RNA Bone cell activity and metabolism Most Vitamin B12 is reabsorbed RDA 2 4 mcg day Upper limit none listed Food sources milk fish other animal derived foods fortified grains or soy products for vegans Deficiency most likely due to inadequate absorption vs intake Symptoms anemia and impairs cognition Toxicity none noted Choline essential nutrient Function Helps to make neurotransmitter and the phospholipid lecithin During pregnancy supports the development of the brain and spinal cord Food sources milk eggs peanuts Deficiency none noted Toxicity none noted Vitamin C Function Antioxidant substance that significantly decreases the adverse effects of free radicals by donating an electron or two free radicals are an unstable molecule Protects tissues from oxidative stress May play an important role in preventing disease Serves as a cofactor to form collagen Enhances iron absorption in the small intestine RDA For men 90 mg day For women 75 mg day Smokers 35 mg day Upper limit 2000 mg day Food sources fruits citrus fruits strawberries vegetables broccoli 3 Deficiency Scurvy Symptoms bleeding gums pinpoint hemorrhages muscle degenerate skin rashes wounds fail to heal teeth fall out due to weakening cartilage Toxicity GI distress diarrhea Vitamin A Function Regulate the expression of genes Vision maintains clear cornea conversion of light energy into nerve impulses at the retina Part of protein synthesis and cell differentiation to maintain the health of epithelial cells and skin Vitamin A protects skin from sun damage Support reproduction and regulate growth Participates in sperm development Supports fetal growth Beta carotene acts as an antioxidant Food sources milk and milk products eggs liver Beta carotene dark green leafy vegetables deep orange fruits and vegetables Apricots cantaloupe squash carrots sweet potatoes and pumpkin Deficiency uncommon in the U S Symptoms would not appear for 1 2 years in an adult Minimal intake in the diet Major nutrition problem in developing countries 250 million children have Vitamin A deficiency 1 2 become blind every year Night blindness is one of the first detectable signs individuals lose the ability to recover from the temporary blinding of a bright light at night Total blindness Vitamin A deficiency is the leading cause of preventable blindness in the world Toxicity Typically only happens with high doses of supplements Beta carotene causes yellowing of the skin but is not harmful Suppresses bone building activity Cause birth defects by causing abnormal cell death in the spinal cord Accutane made from Vitamin A but is chemically different Vitamin D Two forms Vitamin D2 primary from plants foods