Vitamin C and B
Vitamins
Background
• Water soluble vitamins include the Bcomplex 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
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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