Name: Ancog, Justin Lowel A Date: November 19, 2020

Section: DDD

Compilation of Water-soluble Vitamins

Instruction: Make a compilation of Water-soluble Vitamins. Use the following format.

Mineral: Name of the mineral

Functions: Enumerate the vital functions of the mineral

Food sources: List down excellent sources of the mineral.

RDA: Specify the RDA of each mineral; for some minerals, its AI or EMR.

Deficiency: List down the manifestations if there is low intake of the vitamin.

Toxicity: List down the manifestations if there is excess intake of the vitamin .

WATER-SOLUBLE VITAMINS
VITAMINS FUNCTIONS FOOD SOURCES RDA DEFICIENCY TOXICITY
Collagen synthesis  Citrus fruits, cabbage- RDA (Deficiency Disease)  Nausea,
(strengthens blood vessel type vegetables (such Men: 90 mg/day  Scurvy  Abdominal cramps,
walls, forms scar tissue, as brussels sprouts and Women: 75 mg/day  Diarrhea;
provides matrix for bone cauliflower), Smokers: +35 mg/day (Deficiency Symptoms)  Headache,
growth), antioxidant,  dark green vegetables  Anemia (small-cell type),a  Fatigue,
VITAMIN C thyroxin synthesis, amino (such as bell peppers Upper Level atherosclerotic plaques,  Insomnia;
(Other Names: Amino Acid) acid metabolism, and broccoli), Adults: 2000 mg/day pinpoint hemorrhages;  Hot flashes;
strengthens resistance to  cantaloupe bone fragility, joint pain;  Rashes;
infection, helps in  strawberries poor wound healing,  Interference with
absorption of iron  lettuce frequent infections; medical tests,
 tomatoes bleeding gums, loosened aggravation of gout
 potatoes teeth; muscle symptoms, urinary
 papayas degeneration, pain, tract problems,
 mangoes hysteria, depression; kidney stones
rough skin, blotchy
bruises
VITAMIN B - Complex
(Deficiency Disease)
Part of coenzyme TPP  Whole-grain, RDA  Beriberi (wet, with No adverse effects
1. THIAMINE (thiamin pyrophosphate)  Fortified, or enriched Men: 1.2 mg/day edema; dry, with muscle have been
(Vitamin B1)
used in energy metabolism grain products Women: 1.1 mg/day wasting) associated with
 moderate amounts in excesses of thiamin
all nutritious food (Deficiency Symptoms) and no UL has been
 Pork  Enlarged heart, cardiac determined.
failure; muscular
weakness; apathy, poor
short-term memory,
confusion, irritability;
anorexia, weight loss
 (Deficiency Disease)
Part of coenzymes FMN  Milk products (yogurt, RDA  Ariboflavinosis  Excesses of
2. RIBOFLAVIN (flavin mononucleotide) cheese); Men: 1.3 mg/day riboflavin appear to
(Vitamin B2) and FAD (flavin adenine  whole-grain, Women: 1.1 mg/day (Deficiency Symptoms) cause no harm and
dinucleotide) used in  fortified, or enriched  Sore throat; cracks and no UL has been
energy metabolism grain products redness at corners of established.
 liver mouth; painful, smooth,
purplish red tongue;
inflammation
characterized by skin
lesions covered with
greasy scales
(Deficiency Disease)
Part of coenzymes NAD  Milk, eggs, RDA  Pellagra  Painful flush,
(nicotinamide adenine  meat, Men: 16 mg NE/day  hives, and
3. NIACIN dinucleotide) and NADP (its  poultry, Women: 14 mg NE/day (Deficiency Symptoms)  rash (“niacin
(Vitamin B3) phosphate form) used in  fish;  Diarrhea, abdominal pain, flush”);
energy metabolism  whole-grain, vomiting; inflamed,  nausea and
 fortified, swollen, smooth, bright  vomiting;
 enriched grain red tongue; depression,  liver damage,
products; apathy, fatigue, loss of  impaired glucose
 nuts memory, headache; tolerance
 all protein-containing bilateral symmetrical rash
foods on areas exposed to
sunlight
(Deficiency Symptoms)  No adverse effects
Part of a coenzyme used in Widespread in foods; Adequate Intake (AI)  Depression from high biotin
energy metabolism, fat  liver, Adults: 30 μg/day  lethargy intakes have been
synthesis, amino acid  egg yolks,  hallucinations, numb or reported. Biotin
4. BIOTIN metabolism, and glycogen  soybeans, tingling sensation in the does not have a UL.
synthesis  fish, arms and legs
 whole grains;  red, scaly rash around the
 also produced by GI eyes, nose, and mouth;
bacteria hair loss
(Deficiency Symptoms)  No toxic effects
Part of coenzyme A, used Widespread in foods; Adequate Intake (AI)  Vomiting, have been reported,
 in energy metabolism  chicken, Adults: 5 mg/day  nausea, and no UL has been
 beef,  stomach cramps; established.
 potatoes,  insomnia,
5. PANTHOTENIC ACID  oats,  fatigue,
 tomatoes,  depression,
 liver,  irritability,
 egg yolk,  restlessness,
 broccoli,  apathy;
 whole grains  hypoglycemia,
 increased sensitivity to
insulin;
 numbness,
 muscle cramps,
 inability to walk
Part of coenzymes PLP  Meats, RDA (Deficiency Symptoms)  Depression,
(pyridoxal phosphate) and  fish, Adults (19–50 yr): 1.3  Scaly dermatitis;  fatigue,
PMP (pyridoxamine  poultry, mg/day  anemia (small-cell type);  irritability,
6. VITAMIN B6 phosphate) used in amino  potatoes and  depression,  headaches,
(Pyridoxine, pyridoxal, acid and fatty acid  other starchy Upper Level  confusion,  nerve damage
pyridoxamine) metabolism; helps to vegetables, Adults: 100 mg/day  convulsions causing numbness
convert tryptophan to  legumes, and muscle
niacin and to serotonin;  non-citrus fruits, weakness leading to
helps to make red blood  fortified cereals, an inability to walk
cells  liver, and convulsions;
 soy products  skin lesions
Part of coenzymes THF  Fortified grains, RDA (Deficiency Symptoms)  Masks vitamin B12–
(tetrahydrofolate) and DHF  leafy green vegetables, Adults: 400 μg/day  Anemia (large-cell type); deficiency
(dihydrofolate) used in  legumes,  smooth, red tongue; symptoms
7. FOLATE DNA synthesis and  seeds, Upper Level  mental confusion,
(Folic acid, folacin, therefore important in new  liver Adults: 1000 μg/day  weakness,
pteroylglutamic acid {PGA}) cell formation  fatigue,
 irritability,
 headache;
 shortness of breath;
 elevated homocysteine
 Part of coenzymes  Foods of animal origin RDA (Deficiency Disease)  No adverse effects
methylcobalamin and (meat, fish, poultry, Adults: 2.4 μg/day  Pernicious anemia have been reported
8. VITAMIN B12 deoxyadenosylcobalamin shellfish, milk, cheese, for excess vitamin
(Cobalamin) used in new cell synthesis; eggs), (Deficiency Symptoms) B12, and no UL has
helps to maintain nerve  Fortified cereals  Anemia (large-cell type); been set.
cells; reforms folate fatigue, degeneration of
coenzyme; helps to break peripheral nerves
down some fatty acids and progressing to paralysis;
amino acids sore tongue, loss of
appetite, constipation