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By: Matthew Horiates. The Water-Soluble Vitamins: B Vitamins and Vitamin C ... Beriberi -wet with edema -dry with muscle wasting. Deficiency Symptoms: Enlarged heart ... – PowerPoint PPT presentation
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Title: By: Matthew Horiates
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The Water-Soluble Vitamins B Vitamins and
Vitamin C
For People Seeking Fitness
By Matthew Horiates
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The Eight B-Vitamins
- Thiamin
- Riboflavin
- Niacin
- Biotin
- Pantothenic Acid
- Vitamin B6
- Folate
- Vitamin B12
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Thiamin
Also known as B1
- Recommended Dietary Allowance
- Men 1.2 mg/day
- Women 1.1 mg/day
- Purpose Used in Energy Metabolism
- Significant Sources (easily destroyed by heat)
- Whole Grain
- Pork
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Thiamin
- Deficiency Disease
- Beriberi
- -wet with edema
- -dry with muscle wasting
- Deficiency Symptoms
- Enlarged heart
- Cardiac failure
- Poor short-term memory
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Riboflavin
Also Known As Vitamin B2
- Recommended Dietary Allowance
- Men 1.3 mg/day
- Women 1.1 mg/day
- Purpose Used in Energy Metabolism
- Significant Sources
- Liver
- Whole Grains
- Milk Products
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Riboflavin
- Deficiency Disease
- Ariboflavinosis
- -accompanied by inflamed membranes
- of the mouth, skin and eyes
- Deficiency Symptoms
- Inflamed eyelids
- Sore throat
- Painful, smooth, purplish, red tongue
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Niacin
Also Known As Vitamin B3
- Recommended Dietary Allowance
- Men 16 mg NE/day
- Women 14 mg NE/day
- Purpose Used in Energy Metabolism
- Significant Sources
- Milk
- Meat
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Niacin
- Deficiency Disease
- Pellagra
- -dark skin that flakes away
- Deficiency Symptoms
- Diarrhea
- Abdominal pain
- Bright red tongue
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Biotin
- Adequate Intake
- Adults 30 ug/day
- Purpose Used in Energy Metabolism
- Significant Sources
- Organ meats
- Egg yolks
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Biotin
- Deficiencies rarely occur
- Deficiency Symptoms
- Depression
- Lethargy
- Hallucinations
- Hair Loss
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Pantothenic Acid
- Adequate Intake
- Adults 5 mg/day
- Purpose Used in Energy Metabolism
- Significant Sources
- Organ meats
- Mushrooms
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Pantothenic Acid
- Easily Destroyed by Food Processing
- Deficiency is rare
- Deficiency Symptoms
- Vomiting
- Nausea
- Hypoglycemia
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Vitamin B6
Also Known As Pyrodoxine
- Recommended Dietary Allowance
- Adults (19-50 yr) 1.3 mg/day
- Purpose Helps make red blood cells
- Significant Sources
- Meats
- Potatoes
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Vitamin B6
- Easily Destroyed by Heat
- Deficiency Symptoms
- Scaly dermatitis
- Depression
- confusion
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Folate
Also Known As Folic Acid
- Recommended Dietary Allowance
- Adults 500 ug/day
- Purpose helps new cell formation
- Significant Sources
- Leafy green vegetables
- Seeds
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Folate
- Easily Destroyed By
- -heat
- -oxygen
- Deficiency Symptoms
- Anemia
- Mental confusion
- Headache
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- Also Known As Cobalamin
- Recommended Dietary Allowance
- Adults 2.4 ug/day
- Significant Sources
- Animal products
- Fortified cereals
Vitamin B12
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- Easily Destroyed by Microwave Cooking
- Deficiency Disease
- Pernicious anemia
- Deficiency Symptoms
- Anemia
- Fatigue
Vitamin B12
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Vitamin C
- Also Known As Ascorbic Acid
- Recommended Dietary Allowance
- Men 90 mg/day
- Women 75 mg/day
- Smokers 35 mg/day
- Significant Sources
- Citrus Fruits
- Dark green vegetables
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Vitamin C
- Easily Destroyed by Heat Oxygen
- Deficiency Disease
- Scurvy
- Deficiency Symptoms
- Anemia
- Loosened teeth
- Blotchy bruises
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To decrease chances of these symptoms
- Maintain the recommended dietary allowance
- Eat varieties of food
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