Function Sources Deficiencies Toxicities Nutrient Name Thiamin B1 Riboflavin B2 Niacin B3 Metabolism of carb and AA s necessary for CHO AA function Involved in redox rxns of FAD FMN Pork sunflower seeds whole or enriched grains beans Milk enriched foods meat Meat fish poultry enriched breads and cereals Meat fish poultry enriched cereals starchy vegetables Green leafy veggies bread and grain liver lentils asparagus oatmeal Animal and non plant products meat eggs dairy seafood Chicken beef egg yolk potatoes oat cereals tomato products Very few foods Lecithin milk peanuts Needed for redox rxns for carbs proteins fats NADH NAD Pyridoxine B6 Coenzyme in AA metabolism and gluconeogenesis necessary for homocysteine metabolism Works w enzymes for DNA synthesis cell differentiation embryo development Folate B12 Pantothenic Acid Biotin Choline Iodine Works w coenzymes for DNA synthesis Essential for fatty acid metabolism necessary for Acetyl CoA formation Required as cofactor for carboxylases carb fat protein metab Metab cell membrane neurotransmission lecithin and acetylcholine Thyroid hormones regulate body temp and metab N A N A Beriberi muscle wasting and nerve damage Ariboflavinosis sore throat swollen mucous membranes Pellagra dementia dermatitis diarrhea Symptoms from supplements Anemia nerve tissue damage skin damage Nerve damage and skin lesions Neural tube defects in infants anemia heart disease N A Rare but associated with anemia N A Rare N A N A Seen in large consumption of raw egg whites over time absorption blocked Fat accumulation in the liver Excess supplementation fishy body odor vomiting diarrhea Interferes with thyroid function goiter Saltwater fish iodized salt Interferes with thyroid function goiter Cretinism mental retardation Many foods beer None known stunted growth Hypothyroidism weight gain loss Inhibit uptake to cells making blood glucose and insulin levels rise Whole grain foods N A Impairs the nervous system causing spasms and tremors Chromium Manganese Helps insulin in glucose uptake RNA and DNA metab immune function growth Cofactor in fat protein carb metab gluconeogenesis part of antioxidant enzyme superoxide dismutase Component of biotin and thiamin essential for macronutrient metab maintains pH balance part of methionine and cysteine Sulfur Dietary proteins N A N A NUTRIENTS INVOVLED IN ENERGY METABOLISM
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