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