Water-Soluble Vitamins

Water-Soluble Vitamins

1. Vitamin C

   • Deficiency
     • Anemia (need it to absorb iron for blood), Scurvy (gums bleed, lose teeth)
   • Found in
     • Citrus, berries, cantaloupe, Brussels sprouts, peppers
   • Used for
     • Forms collagen; Maintains capillaries, bones and teeth; Absorption of Fe (iron)

2. B-Complex

   • Thiamin (B1)
     • Used for: Muscle and nervous function; Carbohydrate metabolism
     • Found in: Pork, organ meats, Whole grains, legumes (beans), Molasses
     • Deficiency: Weakness Irregular (cannot process fuel to energy); HR (heart rate) (nervous system deprsesion)
   • Cyanocobalamin (B-12)
     • Deficiency: Parasthesia (tingling in the last 2 fingers), Depression, Anemia
     • Used for: Formation of RBC; Nervous system maintenance; Important! Requires intrinsic factor (produced by parietal cells in stomach, cannot absorb without)
     • Found in: Dairy, Fish, poultry Eggs (yolk)
   • Choline (B-4)
     • Used for: Muscle movement (acetyl-choline – muscle contraction), Brain and liver function, Fat metabolism
     • Deficiency: Fatigue, muscle weakness, Memory problems, Fatty liver
     • Found in: Brewer’s yeast, Whole grains
   • Niacin (B-3)
     • Used for: Carbohydrate, fat and protein metabolism, Nervous system function
     • Deficiency: Indigestion, fatigue, Depression
     • Found in: Nuts, beans, whole grains, Poultry, fish, Dried fruit, Leafy greens
   • Riboflavin (B-2)
     • Used for: Carbohydrate, fat and protein metabolism
     • Deficiency: Difficult digestion/weakness, Swelling/ulceration of mouth
     • Found in: Nuts, whole grain, Yogurt, milk, cheese Poultry, Leafy greens
   • Salicylic acid (B-11)
     • Found in: Spinach, kale, collards, Citrus, Potatoes
     • Deficiency: Anemia, Anorexia (not eating – lack of appetite leads to death), Skin and intestinal problems
     • Used for: Synthesis of nucleic acids, Cell division and growth
   • Para-aminobenzoic Acid (B-10
     • Found in: Bran, wheat germ, Leafy greens, mushrooms, Molasses
     • Deficiency: Eczema, Fatigue
     • Used for: Intestinal production of folic acid, Coenzyme for protein metabolism
   • Folic Acid (B-9)
     • Found in: Nuts, beans, whole grains, Dark leafy greens, Fortified milk and orange juice
     • Deficiency: Lethargy, weakness; Anemia
     • Used for: Formation of HGB, RBC; Prevents neural tube defects
   • Pantothenic Acid (B-5
     • Used for: Formation of hormones, Nutrient metabolism
     • Deficiency: Irritability, fatigue, Diarrhea, vomiting
     • Found in: Nuts, beans, seeds, Poultry, Dried fruit, leafy greens
   • Inositol (B-8)
     • Used for: Healthy hair growth, Brain and nerve function
     • Deficiency: Fatigue, depression; Itchy skin, scalp
     • Found in: Whole grains, lima beans, Molasses, Citrus, cabbage, Liver
   • Biotin (B-7)
     • Used for: Formation of fatty acids, Carbohydrate metabolism
     • Deficiency: Dermatitis, Parasthesia (tingling and numbness)
     • Found in: Eggs, Made in small intestine
   • Pyridoxine (B-6)
     • Used for: Protein metabolism, Nervous system function, RBC production
     • Deficiency: Inflammation, sore tongue; Depression, cognitive problems; Anemia (helps for blood cells)
     • Found in: Sunflower seeds, beans, nuts, Bananas, dried fruit, leafy greens Poultry