vitamin c and b vitamins. background water soluble vitamins include the b- complex vitamins and...
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Vitamin C and B Vitamins
Background• Water soluble vitamins include the B-complex vitamins and vitamin C• B vitamins associated
with energy production
• Dissolve in water
• Excreted/not stored
• Need to replenish
Vitamin B 12
• Sources– Fortified breakfast cereal
– Foods that come from animals• Fish, meat, poultry, eggs, milk
Vitamin B 12
• Functions in the body– Nerve cells
– Red blood cells
– DNA synthesis
– Allows the use of Folate
Vitamin B 12
• Recommended daily allowance– 2.4 micrograms per day– No upper limit has been set
• Not enough B12 in diet can result in:– Depression– Anemia– Weakness or fatigue– Neurological problems
Folate
• Sources– Dark, leafy greens
• Broccoli, spinach, okra, asparagus
– Liver– Fortified Breakfast cereal
• Absorption is greater
– Citrus fruits– Lentils– Whole grains
Folate
• Functions in the body– Synthesis of red blood cells– Production of new cells
• Pregnant women– Neural Tube Defects• Spina Bifida
– Increased Prenatal needs
Folate
• Recommended Daily Allowance– 400 micrograms – 600 micrograms for pregnant women
• Upper limit (toxicity)– 1,000 micrograms
Vitamin B 6
• Sources– Fortified breakfast cereals– Beans– Oatmeal– Meat• Pork• Roast beef
– Spinach
Vitamin B 6
• Functions in the body– Nervous and Immune systems– Essential for more than 100 enzymes in protein
metabolism– Red blood cell metabolism– Blood glucose levels
Vitamin B 6
• Recommended Daily Allowance– 1.3-1.7 mg/day
• Upper Limit (toxicity)– 100 mg/day
Vitamin C
• Sources– Oranges and orange juice– Vegetables• Red and green peppers, broccoli, brussel sprouts
– Fruits• Strawberries, kiwis, guava, citrus fruit
Vitamin C
• Functions in the body– Growth and repair of tissues– Wound healing– Maintenance of cartilage, bones, and teeth– Blocking damage caused by free radicals• antioxidant
Vitamin C and the Link to Colds
• Will not prevent colds– Continual high intake not protective
• May lessen symptoms– Vitamin C acts like an anti-histamine– May be beneficial during a cold
Vitamin C
• Recommended Daily Allowance– 75 mg for women and 90 mg for men– Smokers need an extra 35 mg/day
• Upper limit (toxicity)– 2,000 mg/day• Can cause illness and damage to the liver
Using Vitamin Supplements
• Multi-vitamins are the best choice• Aim for no more than 200% of the Daily Value• Organic or natural are not better• Every other day is fine
Summary
• Water soluble vitamins include B complex vitamins and Vitamin C– B12, B6, Folate, Vitamin C
• Dissolve in water• Not stored in the body– Excreted– Need daily intake
• Used for many functions in the body