Did You Know Just That Many Cancers Are Linked To A Vitamin Deficiency?
Vitamins - Learn about all the
different types of Vitamins!
The
term vitamin is derived from the words vital and amine.
There are 13 official vitamins, and several "unofficial"
vitamins that will someday be added to the official list.
Vitamins work together with enzymes in chemical reactions
that release energy from digested food and regulate billions
of chemical activities that occur in the body every minute.
Water-soluble vitamins (B vitamins and vitamin C) are not
stored so they must be taken into the body every day. Fat-soluble
vitamins (Vitamins A, D, E, and K) can be stored in the
body's fatty tissue and in the liver; hence the toxicity
guidelines of megadosing should be observed.
Vitamin A
Vitamin B6
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Biotin
Folic Acid
Niacin
Pantothenic Acid
Riboflavin
Thiamin
Vitamin A
Vitamin A is a fat-soluble vitamin which means it can be
dissolved in fat. Vitamin A is carried through the body
by fat. The body can store this type of vitamin in fat tissue.
Getting too much can be harmful.
What food source is the nutrient found in?
Vitamin A can come from animal sources such as:
• eggs
• fortified milk
• liver
• oils of some fish
This form of Vitamin A is called retinal or retinol.
Vitamin A is also found in plants. This form is called carotenoids.
Substances such as beta-carotene are converted from carotenoids
into vitamin A in the body. Beta-carotene is one of the
most common carotenoids. Carotenoids are pigments found
in deep orange, red, and yellow fruits and vegetables. They
are also found in many dark-green leafy vegetables, such
as:
• carrots
• pumpkin and other squashes
• sweet potatoes
• cantaloupe
• broccoli
• spinach
How does the nutrient affect the body?
Vitamin A helps develop and maintain healthy growth in the
cells and almost all the parts of the body. It is especially
key for proper night vision, but is also needed for the
health of a person's:
• teeth
• skeletal and soft tissue
• skin
• mucous membranes
Vitamin A plays a key role in the immune system by helping
protect from infections. Beta-carotene is an antioxidant.
It has been studied for its role in cancer and heart disease
protection. Antioxidants help fight free radicals. Free
radicals are oxygen by-products produced when body cells
burn oxygen. A build up of free radicals can damage body
cells and tissues.
Information
Vitamin A is usually measured in retinol equivalents, also
called RE. The Recommended Dietary Allowance, called RDA,
for vitamin A for adult men, from age 11 on, is 1,000 RE
per day. Women, from age 11 on, should get 800 RE per day.
There is no increase of vitamin A requirements during pregnancy
but lactating women need about 500 RE or more per day.
Vitamin A can be stored in the fat tissues of the body.
This can pose a problem for people taking extra doses of
vitamin A. High doses can be toxic and cause symptoms such
as the following:
• headaches
• dry and scaly skin
• liver damage
• bone and joint pain
• vomiting or lack of appetite
• abnormal bone growth
• nerve damage
• birth defects
In most cases, only levels 10 times the RDA (far more than
a person could get through diet alone) have been linked
with these symptoms. Vitamin A cannot reach toxic levels
unless a person is taking extra doses. Carotenoids are not
converted to vitamin A fast enough to increase the amount
of vitamin A stored in the body. Beta-carotene is NOT toxic
to the body.
Getting too little vitamin A can cause side effects too.
Symptoms of significant deficiency include:
• lowered resistance to infections
• problems with getting pregnant
• poor growth
• improper tooth formation
• rough, dry, and pimply skin
• digestive problems
• night blindness
• eye disease, including xerophthalmia (zear-off-thal-me-ah),
a condition in which the clear covering of the eye known
as the cornea becomes dry and dull
Vitamin A is an important fat-soluble vitamin. Eat a variety
of fruits, vegetables, lean meats, and fortified dairy products
to ensure optimal intake of vitamin A. Read food labels
to help choose foods with vitamin A content.
Vitamin B6
Vitamin
B6 is a vitamin that can be dissolved in water. It is one
of the B-complex vitamins.
What food source is the nutrient found in?
Vitamin B6 is found in legumes such as:
• peas
• beans
• nuts
• eggs
• meats
• fish
• whole grains
• fortified breads and cereals.
How does the nutrient affect the body?
Vitamin B6 helps the body:
• build protein
• make antibodies, which are key to a strong immune system
• make hormones
• make red blood cells and keep nerve tissue healthy
• process and digest protein
Information
The Recommended Dietary Allowance, called RDA, for vitamin
B6 for men is 2 milligrams (mcg) per day; for women, it's
1.6 mcg per day. People who eat a well-balanced diet should
get enough vitamin B6. Most people do not need to take supplements.
Someone with a vitamin B6 deficiency can suffer from:
• mouth sores
• nausea
• nervousness
• fatigue
• dizziness
• convulsions, which are sudden, uncontrollable muscle spasms
A person can get too much vitamin B6. This only happens
when high doses, more than 50 to 500 times the RDA, are
taken over months or years. This can cause temporary or
permanent nerve damage.
Vitamin B12
Vitamin
B12 is a water-soluble vitamin. It can dissolve in water.
It is one of the B-complex vitamins. The B complex includes:
• B1
• B2
• B6
• pantothenic acid
• folic acid
• niacin
• biotin
Cobalamin is the general name for vitamin B12.
What food source is the nutrient found in?
Vitamin B12 is found in animal foods, fortified foods, and
some fermented foods. Some sources of B12 are:
• eggs
• meat
• poultry
• fish
• dairy products
• tempeh and miso, which both come from soy
The amount of B12 in some foods includes:
• salmon, cooked (3 oz) = 2.6 mcg (micrograms)
• beef tenderloin lean, broiled (3 oz) = 2.2 mcg
• milk (1 cup) = 0.5 mcg
How does the nutrient affect the body?
Vitamin B12 helps the body:
• make red blood cells, with folic acid, another B-vitamin
• work with many chemicals found in all body cells
• copy the genetic code within each cell
• form and maintain the nervous system
• build and maintain protective coating around nerves
• digest and use fats, carbohydrates, and some proteins
for energy
• form neurotransmitters in the brain, such as serotonin,
that help regulate mood, sleep, and appetite
Information
The recommended dietary allowance for adults, called RDA,
for vitamin B12 is 2 micrograms (mcg) per day. For pregnant
women, the RDA is 2.2 mcg; for nursing women, it is 2.6
mcg. A microgram is a very small amount. Since the only
dietary sources of B12 are animal products, strict vegetarians
may need to take supplements. They may also eat foods that
have had the vitamin added.
Not getting enough vitamin B12 can cause:
• anemia
• fatigue
• nerve damage, with symptoms such as tingling sensations
and numbness
• smooth tongue
• very sensitive skin
• muscle and nerve paralysis
http://www.shapefit.com/vitamin-c.html
Vitamin
C
Vitamin C is a water-soluble vitamin. This means that it
can be dissolved in water. Water-soluble vitamins are carried
throughout the body in the bloodstream. They are, for the
most part, not stored in the body. The body uses what it
needs and the rest is passed in the urine.
What food source is the nutrient found in?
The best sources of vitamin C are fruits and vegetables.
Citrus fruits such as:
• oranges
• orange juice
• grapefruit
• and tangerines
• melons
• kiwi
• strawberries
Vegetables such as:
• broccoli
• sweet green and red peppers
• potatoes (with skin)
• tomatoes
• brussels sprouts
Cabbage and many dark green leafy vegetables are all good
sources of vitamin C. Vitamin C can be easily lost in foods
when they are cooked or handled improperly.
Fresh and frozen fruits and vegetables are the best choices
for getting vitamin C. Canned vegetables lose vitamin C
during processing. If the canning water is thrown out, even
more is lost. Freezing has little effect on Vitamin C. Cooking
vegetables too long at high heats, for example boiling,
can destroy vitamin C. Most of the vitamin C is left in
the cooking water, which is usually thrown away. Cutting
and slicing fruits and vegetables leaves a greater surface
exposed to air and light, which will also destroy vitamin
C. Raw fruits and vegetables should be eaten shortly after
they were cut. They should be cooked only for a short time
in a small amount of water or by steaming. Aging and leaving
fruits and vegetables at room temperature too long can also
destroy vitamin C.
How does the nutrient affect the body?
Vitamin C is important to many body functions. It helps
the body:
• build and maintain collagen, which are fibers that make
up the tissue between tendons, ligaments, bones, and cartilage.
• maintain healthy bones, teeth, gums, red blood cells,
and blood vessels.
• heal wounds, bruises, and fractures.
• absorb iron from plant food sources.
• protect from infection by keeping the immune system healthy.
• reduce some of the risk of certain chronic diseases by
acting as an antioxidant.
Antioxidants help the body fight the effects of free radicals,
which can damage the body.
Information
Vitamin C has a long history. It was used as a cure for
scurvy. Scurvy is a disease that causes open sores in the
mouth, loosening of teeth, and soft gums. In the 1700s,
it was discovered that sailors who often consumed lime juice
did not get scurvy. Sailors who did not consume lime juice
had a 50 percent chance of dying from scurvy. It was not
until 200 years later that vitamin C was found to prevent
the disease.
Severe deficiency, going for a very long time without vitamin
C, can lead to scurvy.
Severe deficiency and scurvy are rare in the United States.
Poor vitamin C intake is more common. Alcohol intake, stress,
smoking, poor intake of fruits and vegetables, and chronic
illness can contribute to vitamin C deficiency. Signs of
deficiency include:
• inflamed gums.
• slow wound healing.
• stomach disorders.
• reduced resistance to colds and infections.
• skin problems.
Vitamin D
Vitamin D is a fat-soluble vitamin. It can be dissolved
in fat. Vitamin D is carried through the body by fat and
stored in fat tissue. Getting too much can be harmful. Vitamin
D can be produced in the body, as well as, obtained from
the diet.
What food source is the nutrient found in?
The most reliable source of vitamin D, in the US diet, is
fortified milk. All milk sold in the United States is fortified
with vitamin D. Vitamin D is also present in:
• cheese
• butter
• margarine
• cream
• some soy milks
• eggs
• liver
• fish such as sardines and salmon
• cod liver oil
• fortified cereals
Vitamin D is called the sunshine vitamin. This is because
the body can make vitamin D after sunlight, or ultraviolet
light, hits the skin. Ten to 15 minutes of sun exposure
3 times a week is all the body needs. Older people are less
efficient with this conversion.
How does the nutrient affect the body?
Vitamin D helps build strong and healthy bones and teeth.
It does this by helping the body to absorb the minerals
calcium and phosphorous and to deposit them in bones and
teeth.
Information
If the body does not get enough vitamin D and calcium, a
person is at higher risk for bone mass loss, which is known
as osteoporosis. Low levels of vitamin D also increases
the risk of bone softening, known as osteomalacia, in older
adults. Children who do not get enough vitamin D over a
long period may develop rickets, which is defective bone
growth. Fortifying milk with vitamin D has made rickets
extremely rare in the US.
Vitamin D is measured as micrograms (mcg) of cholecalciferol
(koh-li-kal-sif-ah-rall). The Recommended Dietary Allowance,
called RDA, for men and women, 25 to 50 years old, is 5
mcg per day. Children need twice as much daily vitamin D
as adults, because their bones are still growing. Pregnant
and lactating women also need 10 mcg per day.
Another common measurement for vitamin D is International
Units, known as IU. The RDA, in IUs, for vitamin D for adults
is 200 IU per day; for children, it is 400 IU per day; and
for pregnant and lactating women, it is 400 IU.
In 1997, the recommendations were revised for vitamin D,
doubling the amount for adults over age 50, going up to
400 IU or 10 mcg daily. People over age 70 need 600 IU or
15 mcg per day.
No one should have more than 2000 IU or 50 mcg per day of
Vitamin D.
Because vitamin D dissolves in fat, it can build up in the
fat tissues of the body. This can pose a problem for people
taking high doses of vitamin D. While it is almost impossible
to get too much vitamin D from foods or sunlight, it is
easy to get too much from supplements. High doses of vitamin
D can be toxic and cause:
• kidney stones or damage
• weak muscles
• weak bones
• excessive bleeding
Vitamin E
Vitamin E is a fat-soluble vitamin. This means that it is
dissolved in fat. Vitamin E attaches to fat. This is how
it is carried through the body. This is one reason why moderate
amounts of fat are needed in the diet. The body can store
fat-soluble vitamins. Vitamin E has strong antioxidant properties.
The vitamin may protect against heart disease and cancer.
Its protective role has been widely studied. Vitamin E is
part of a group of substances called tocopherols. Each group
has different potencies.
What food source is the nutrient found in?
Vitamin E is found in the fatty parts of foods. The best
sources of vitamin E are unsaturated fats, such as vegetable
oils. These include
• sunflower, safflower, canola, olive, and wheat germ oils.
• avocados, nuts, seeds, wheat germ, and whole grain, or
unrefined, products.
• Green leafy vegetables have smaller amounts.
• Soybean oil has a form of vitamin E that has little influence
on health. This oil is not a good source of vitamin E. Soybean
oil is the most common oil used in products like salad dressing
and mayonnaise.
Heating oils to high temperatures, such as in frying, can
destroy vitamin E. Storage and freezing foods for a long
time can also destroy vitamin E.
Vitamin E is found in the germ of a seed or grain. Most
of the nutrients are concentrated there. Whole-wheat flour
contains much of the original germ, so it has vitamin E.
Refined flour, or white flour, has been stripped of many
of its nutrients, including vitamin E.
How does the nutrient affect the body?
Vitamin E is an important antioxidant. Antioxidants protect
cells from oxidation. Oxidation can lead to cell damage.
Cell damage can lead to chronic health problems, such as
heart disease and cancer. Vitamin E works closely with other
antioxidants, like vitamin C and selenium, to help protect
the body. Vitamin E improves the way the body uses vitamin
A. It may help protect against ion the toxic effects of
some metals, such as lead.
Information
The recommended dietary allowances, or RDAs, for vitamin
E were recently changed. They were increased to provide
maximum health benefits. Levels were raised from 10 milligrams
(mg) daily to 15 mg daily for adult men and women. Pregnancy
increases the recommendations slightly. It is difficult
to get enough vitamin E from food alone. To get the full
benefit of vitamin E, a supplement is recommended. The government
estimates that 68 percent of men and 71 percent of women
do not get enough vitamin E daily.
An upper level, based only on intake from vitamin supplements
has been set at 1,000 mg of alpha-tocopherol. This is the
most potent form of vitamin E. The upper level is not the
recommended amount to take. The upper level is the maximum
intake of a vitamin or mineral that is likely to cause no
health risks. People should not routinely go above the set
upper levels for vitamins and minerals. Taking too much
vitamin E puts people at risk for prolonged bleeding time.
This is because large doses can interfere with vitamin K.
Vitamin K helps the blood to clot when a person is bleeding.
Not enough is known about vitamin E to make positive claims
on mega doses, or extremely high doses of the vitamin. The
question is if mega doses of antioxidants, such as vitamin
E, can decrease the risk for chronic diseases. More research
is needed.
Severe vitamin E deficiency is rare. Conditions where it
may occur include people who don't absorb fat normally,
premature infants, people with red blood cell disorders,
and people on kidney dialysis. Symptoms of vitamin E deficiency
include nerve damage and anemia in infants.
To maximize vitamin E intake, healthy vegetable oils, nuts,
seeds, and unrefined whole-grain products should be a regular
part of the diet.
Vitamin K
Vitamin
K is a fat-soluble vitamin. It can be dissolved in fat.
Vitamin K is carried through the body by fat and is stored
in fat tissue. There are three forms of Vitamin K:
• phylloquinone, which is found in food
• menadione, which is man-made
• menaquinone, which is produced by the body
What food source is the nutrient found in?
Vitamin K can be found in the following foods:
• collards, kale, and other green leafy vegetables
• members of the cabbage family including broccoli, cauliflower,
and Brussels sprouts
• liver
• cheese
• milk
• egg yolk
• some fruits
Intestinal bacteria produce some vitamin K in the body.
How does the nutrient affect the body?
Vitamin K makes several proteins that help blood to clot
when bleeding. It also makes other proteins for blood, bones,
and kidneys. Along with vitamins A and D, vitamin K is important
for strong bone development.
Information
The Recommended Dietary Allowance, called RDA, for vitamin
K for adult males, age 25 years and older, is 80 micrograms
(mcg) per day. For women, age 25 years and older, it is
65 mcg per day. For pregnant and lactating women, the RDA
is also 65 mcg.
Vitamin K deficiency is rare. It is often the result of
impaired absorption rather than not getting enough in the
diet. Newborns are at risk for vitamin K deficiency. This
is because their digestive tracts contain no vitamin K-producing
bacteria. For this reason, doctors often give injections
of vitamin K to newborns. The main symptom of vitamin K
deficiency is blood that's slow to clot. Prolonged use of
antibiotics can also cause a low level of this vitamin because
they destroy some of the bacteria in the gut that help to
produce vitamin K.
No symptoms are known to result from consuming too much
vitamin K. Moderation is always the best approach. The most
toxic form is supplements. People taking blood thinning
medicines, such as aspirin or warfarin, may need to limit
their intake of vitamin K-rich foods. This is because the
vitamin's pro-clotting actions can work against this type
of medicine.
Biotin and pantothenic acid are water-soluble vitamins.
They are two of the eight B vitamins. The B vitamin complex
includes vitamins B1, niacin, B6, B12, folate, biotin, and
pantothenic acid.
What food source is the nutrient found in?
Pantothenic acid and biotin are found in many foods.
Good sources of pantothenic acid include:
• egg yolks
• organ meat
• other meat
• poultry
• fish
• dairy products
• whole-grain cereal
• broccoli
• cauliflower
• legumes
Good sources of biotin include:
• soybeans
• peanuts
• egg yolks
• meats and liver
• milk
• yeast
• cereal
Some biotin is made by bacteria in the body's lower digestive
tract.
How does the nutrient affect the body?
These two vitamins are important for many functions. Pantothenic
acid is changed to a substance called coenzyme A. This coenzyme
helps convert fat, carbohydrate, and protein into energy.
Pantothenic acid is also needed to make cholesterol, bile,
some fats, red blood cells, hormones and nerve regulators.
Pantothenic acid is necessary to make Vitamin D. It works
closely with biotin, vitamin B1, B2, B6, and niacin.
Biotin also helps the body use protein, fat and carbohydrate
from foods for energy. It helps the body produce energy
in the cells. Biotin works closely with pantothenic acid,
folic acid and vitamin B12.
Information
There are no established recommended daily allowances, or
RDAs, for these vitamins. However, a safe and adequate amount
for adults for pantothenic acid is 4 to 7 milligrams per
day. For biotin the recommendation is 30 to 100 micrograms
per day.
There are no toxic effects for pantothenic acid other than
diarrhea. There is no known benefit to taking large doses.
Because it is so common in food, deficiency is rare for
people who eat a healthy diet.
There are no toxic effects for biotin. Although biotin deficiency
is rare, consuming a large amount of raw egg whites can
cause biotin deficiency. This is due to a protein in egg
whites, avidin, that blocks the absorption of biotin. The
protein is destroyed in cooking so cooked egg whites are
not a problem. Long-term use of antibiotics could also interfere
with the production of biotin, and increase the risk of
deficiency. Deficiency symptoms include:
• loss of appetite
• nausea
• depression
• muscle pain and weakness
• fatigue
• hair loss, known as alopecia
Folic Acid
Folacin
is also known as folic acid and folate. It is a water-soluble
vitamin. It is one of the eight members of the B complex.
These include vitamins B1, B2, B3, B6, B12, biotin, and
pantothenic acid
What food source is the nutrient found in?
Foods naturally high in folacin include:
• citrus fruits
• beans
• peas
• liver
• yeast breads
• wheat germ
• peanuts and other legumes
• spinach and other dark greens
• organ meats
Fortified grain products such as commercial breads, cereals
and pastas are good sources of folacin. Items made from
enriched flour products supply folacin, as well. The US
Food and Drug Administration (FDA) enacted a new law in
1998. This law states that enriched grain products must
be fortified with folacin. This was done to ensure women
of child-bearing age consume enough folacin. This law was
also based on the data about other benefits of folacin.
It is hoped that this "fortification" program
will help all Americans to reach the desired level of 400
micrograms (mcg) of folacin a day. Researchers think that
most Americans get between 220 to 280 mcg a day of folacin
from their diets
The recommendation or the RDI (Recommended Daily Intake)
for folacin is 400 mcg per day for adult men and women.
This amount is especially important for women of child-bearing
age. Daily intake of folate should not exceed 1,000 mcg.
This is because too much folacin can mask the symptoms of
vitamin B12 deficiency. The FDA restricts the amount of
folacin available in nutritional supplements to 400 mcg
for adults and 800 mcg for pregnant women.
How does the nutrient affect the body?
Folacin plays many important roles in the body:
• prevention of neural tube defects in fetuses before birth.
Neural tube defects are malformations in the fetus that
occur during pregnancy, involving defects in the skull and
spinal column.
• normal growth and maintenance of all cells.
• involvement in production of neurotransmitters, such as
serotonin, that regulate mood, sleep, and appetite.
• works with vitamin B12 to form hemoglobin in red blood
cells.
Information
Folacin is a B vitamin required for many chemical processes
in the body. Folic acid is a man made form of folate. It
converts easily into the natural form of the vitamin in
the body.
Getting enough folate during pregnancy is key to reducing
the risk of neural tube defects in newborns. A neural tube
defect arises when tissue does not properly close around
the spinal column. This is also called spina bifida. Folate
is crucial during the first 18 to 30 days of pregnancy.
The baby's brain and spinal column are in a critical stage
of development during this period. A woman may not even
know that she is pregnant at this early stage. Neural tube
defects occur in about one of every 1,000 births in the
US and Canada. The Centers for Disease Control and Prevention
(CDC) in Atlanta, Georgia, estimates that 400 mcg of folate
per day could decrease this rate by about two-thirds.
As well as preventing birth defects, folate may have a role
in lowering heart disease risk. Scientists are studying
the link between folate and a substance called homocysteine.
High homocysteine levels in the blood have been connected
with a higher heart disease risk. Homocysteine levels seem
to be lower in people who get plenty of folate in their
diets. Current evidence also suggests that folate may have
a role in the prevention of some cancers. This is especially
true when it is consumed along with a variety of nutrients
found in fruits, vegetables and other foods.
Niacin
Niacin
is a water-soluble vitamin. It is one of the eight B complex
vitamins. These include vitamins B1, B2, B6, B12, folate,
biotin, and pantothenic acid. Water-soluble vitamins are
not stored in the body.
What food source is the nutrient found in?
Good sources of niacin include:
• enriched and fortified grain products
• legumes like peas and beans
• meats, especially organ meats, like liver
• poultry
• fish
• peanut butter
Niacin can be made in the body from the amino acid known
as tryptophan. Another B vitamin, Vitamin B6, is needed
to convert niacin to tryptophan. Amino acids are the building
blocks of proteins. So, protein-rich foods can be good sources
of niacin. Examples of these foods are:
• 3 oz turkey = 4.5 mg of niacin
• peanut butter 2 Tbsp. = 4 mg of niacin
• 3 oz tuna = 11.8 mg of niacin
• 1 cup wheat flour = 7.4 mg of niacin
• 1 cup cheerios = 5.0 mg of niacin
How does the nutrient affect the body?
Niacin works closely with vitamin B1, B2, B6, pantothenic
acid, and biotin to break the carbohydrates, fats, and proteins
in food down into energy. Without niacin, the body would
not be able to convert the food we eat into energy. Niacin
also helps enzymes function in the body. Enzymes are used
by the body in many reactions. Niacin helps keep the skin,
digestive tract, and nerves healthy.
Information
In the early 1900's, a disease called pellagra was common
in the southern United States. At this time, corn was a
staple of the diet. This diet provided neither niacin-rich
foods like meats and certain vegetables, nor protein-rich
foods containing tryptophan. Pellagra was caused by this
lack of niacin intake. Pellagra is uncommon today. This
is due to widespread niacin enrichment of most cereals,
flours, pastas, and corn meals.
For people who eat enough protein, niacin deficiency is
not common. Niacin deficiency symptoms include:
• weakness
• loss of appetite
• digestive upsets
• insomnia
• headaches
• irritability
• frequently, a sore, swollen, purple-red tongue.
More drastic niacin shortfall leads to pellagra, which can
result in symptoms such as:
• skin and gastrointestinal lesions
• swollen mucous membranes
• diarrhea
• dementia
• death, in extreme cases
But, as mentioned above, pellagra is all but a thing of
the past in the United States.
In recent years, niacin has been used with some success
to treat people with high cholesterol levels. The high dose
required to bring about any change in cholesterol, up to
3,000 mg per day, can bring on side effects. Common side
effects include flushing of the skin and itching. High doses
of niacin may also cause liver damage or stomach ulcers.
Because of these potentially dangerous side effects, niacin
should only be used to control cholesterol when prescribed
by a doctor.
The Recommended Dietary Allowance, called the RDA, for niacin
is:
• Adult males, age 19 to 50: 19 milligrams (mg)
• Adult males, age 50 and older: 15 mg
• Adult females, age 19 to 50: 15 mg
• Adult females, age 50 and older: 13 mg
• Pregnant women: 17 mg
• Lactating or breastfeeding women: 20 mg
Pantothenic Acid
Pantothenic Acid and biotin are water-soluble vitamins.
They are two of the eight B vitamins. The B vitamin complex
includes vitamins B1, niacin, B6, B12, folate, biotin, and
pantothenic acid.
What food source is the nutrient found in?
Pantothenic acid and biotin are found in many foods.
Good sources of pantothenic acid include:
• egg yolks
• organ meat
• other meat
• poultry
• fish
• dairy products
• whole-grain cereal
• broccoli
• cauliflower
• legumes
Good sources of biotin include:
• soybeans
• peanuts
• egg yolks
• meats and liver
• milk
• yeast
• cereal
Some biotin is made by bacteria in the body's lower digestive
tract.
How does the nutrient affect the body?
These two vitamins are important for many functions. Pantothenic
acid is changed to a substance called coenzyme A. This coenzyme
helps convert fat, carbohydrate, and protein into energy.
Pantothenic acid is also needed to make cholesterol, bile,
some fats, red blood cells, hormones and nerve regulators.
Pantothenic acid is necessary to make Vitamin D. It works
closely with biotin, vitamin B1, B2, B6, and niacin.
Biotin also helps the body use protein, fat and carbohydrate
from foods for energy. It helps the body produce energy
in the cells. Biotin works closely with pantothenic acid,
folic acid and vitamin B12.
Information
There are no established recommended daily allowances, or
RDAs, for these vitamins. However, a safe and adequate amount
for adults for pantothenic acid is 4 to 7 milligrams per
day. For biotin the recommendation is 30 to 100 micrograms
per day.
There are no toxic effects for pantothenic acid other than
diarrhea. There is no known benefit to taking large doses.
Because it is so common in food, deficiency is rare for
people who eat a healthy diet.
There are no toxic effects for biotin. Although biotin deficiency
is rare, consuming a large amount of raw egg whites can
cause biotin deficiency. This is due to a protein in egg
whites, avidin, that blocks the absorption of biotin. The
protein is destroyed in cooking so cooked egg whites are
not a problem. Long-term use of antibiotics could also interfere
with the production of biotin, and increase the risk of
deficiency. Deficiency symptoms include:
• loss of appetite
• nausea
• depression
• muscle pain and weakness
• fatigue
• hair loss, known as alopecia
Riboflavin
Riboflavin,
also called Vitamin B2, is a water-soluble vitamin. It is
one of the eight B vitamins. The B vitamin complex includes
vitamins B1, niacin, B6, B12, folate, biotin, and pantothenic
acid.
What food source is the nutrient found in?
Good sources of riboflavin include:
• milk and dairy products
• meat and eggs
• leafy, dark green vegetables
• whole-grain or enriched breads and cereals
• organ meats such as liver, kidney, and heart
In the United States, milk products supply about half of
the riboflavin that people get. Ultraviolet light, such
as sunlight, destroys riboflavin. This is why milk is stored
in opaque plastic or cardboard containers. Unlike other
vitamins, riboflavin is not destroyed by cooking.
However, when grains are milled, or refined, most of the
riboflavin and other nutrients are removed. This makes whole-grain
foods, such as oatmeal and whole wheat, better choices.
Enriched refined foods are also healthy choices because
the riboflavin lost in refining has been added back in.
Refined - but non-enriched foods, such as white rice, do
not supply riboflavin in any significant amount. The content
of riboflavin in some common foods is as follows:
• 1 cup of milk = 0.4 milligram (mg)
• 1 cup of cottage cheese = 0.37 mg
• 1 cup of yogurt = 1.6 mg
• 3-ounce pork chop = 0.24 mg
• 3 ounces of beef liver, braised = 3.5 mg
How does the nutrient affect the body?
Riboflavin helps keep the body healthy in a number of ways,
including the following:
• It helps to convert food into energy.
• It is also needed to convert an amino acid called tryptophan
into niacin.
• It works closely with other B vitamins.
• It helps make red blood cells and it keeps body tissues
healthy, especially the skin and eyes.
• It is key to healthy growth and development.
• It helps the body make and control certain hormones.
The recommended daily allowances, called RDAs, for this
nutrient are:
• adult men from age 19 to 50: 1.7 milligrams (mg)
• men older than age 50: 1.4 mg
• adult women from age 19 to 50: 1.3 mg
• women older than age 50: 1.2 mg
• pregnant women: 1.6 mg
• breastfeeding women: 1.8 mg during the first six months
and 1.7 mg the next six months after the baby's birth
Several servings per day of riboflavin-rich foods are needed
to meet requirements. Because riboflavin is found in so
many foods, a balanced diet will usually provide enough.
Information
Because riboflavin is so key to health, a shortage in the
diet can cause problems. Severe riboflavin deficiency with
clinical symptoms is rare. Mild deficiencies are more common,
especially with elderly people and individuals with anorexia
nervosa.
Strict vegans, who eat no meat or dairy products, may have
riboflavin deficiencies. Symptoms can include:
• dry and scaly skin, especially on the face
• cracks at the corners of the mouth
• eye disorders
• swollen tongue or gums
Children who do not get enough riboflavin over a long period
of time can have poor growth. Vitamin supplements usually
reverse symptoms within a few days to a few weeks.
It is not possible to be poisoned by too much riboflavin.
Because it is a water-soluble vitamin, any extra is passed
in the urine.
Thiamine
Thiamine,
also known as Vitamin B1, is a water-soluble vitamin. It
was the first vitamin to be discovered. Thiamine is one
of eight members of the vitamin B complex. The complex also
includes:
• vitamin B2
• niacin
• vitamin B6
• vitamin B12
• folate
• biotin
• pantothenic acid
Because thiamine is water-soluble, any extra is passed out
of the body in the urine. Thiamine is needed each day to
maintain health.
What food source is the nutrient found in?
Thiamine is found in foods such as:
• meats (pork and liver)
• brewer's yeast
• soybeans
• peanuts
• dried beans
• whole or enriched breads, grains, and cereals
Enriched products add back the vitamins that are lost when
grains are processed. Thiamine is lost in cooking due to
heat. The thiamine contents of some foods are:
• beef liver, braised (3 ounces) = 9.2 milligrams (mg)
• sunflower seeds (3.5 ounces) = 1.96 mg
• pinto beans (3.5 ounces) = 0.84 mg
• enriched rice, cooked (1/2 cup) = 0.2 mg
How does the nutrient affect the body?
Thiamine works with the other B vitamins to change protein,
carbohydrate, and fat to energy. It is especially vital
for changing carbohydrates to energy. It is a key factor
in the healthy functioning of all the body's cells, especially
the nerves.
Information
Daily needs for thiamine are based on the amount of calories
taken in each day. The recommended daily allowances, called
RDAs, for thiamine are based on 0.5 milligram (mg) for every
1,000 calories consumed. Based on the recommended calorie
intake for men and women at certain age levels, the RDAs
for thiamine are:
• men from 15 to 50 years = 1.5 mg
• men over 50 years = 1.2 mg
• women from 11 to 50 years = 1.1 mg
• women over 50 years = 1.0 mg
• pregnant women = 1.5 mg
• breastfeeding women = 1.6 mg
Thiamine is common in foods. A balanced diet based on the
Food Guide Pyramid should provide enough thiamine daily.
A disease called beriberi, which affects the nerves and
heart, is caused by a lack of thiamine in the diet. This
is extremely rare in the United States, because enriched
grain products are so common. Before grains were enriched,
it was much more common.
Mild thiamine deficiencies are more common. Exceptions may
be found with chronic alcoholism, fasting, the elderly,
and chronic dieting. Symptoms usually show up in the nerves,
stomach, and heart. Early warning signs include:
• fatigue and weakness
• loss of appetite and weight loss
• stomach upset and nausea
• confusion and irritability
• depression
• poor memory
• sleep disturbances
• chest pain
• irritation
• abdominal discomfort
• constipation
If deficiency continues, symptoms can get worse, and some
damage can be permanent. This can include damage to the
heart, and changes to the nervous system.
There is little chance of getting too much thiamine, even
when it is taken at high doses. Because it is water soluble
and not stored in the body, it is not likely to build up
to toxic levels. In older people with low levels of thiamine,
taking vitamin B1 pills has improved their lives by decreasing
both blood pressure and weight.
In isolated cases, however, thiamine toxicity has occurred
from injections or concentrated formulas used with hospital
patients. Toxicity symptoms include nervous irritability,
headaches, insomnia, and a rapid pulse.
http://www.shapefit.com
/vitamins.html
