WATER SOLUABLE VITAMINS NOTES
(Ascorbic acid) - the most unstable vitamin, destroyed by heat,
oxidation and lost in cooking water – NO coenzymes!; Functions –
synthesis of collagen (needed for wound healing), antioxidant, increases
the absorption of inorganic iron, involved in the body’s immune process.
Easily absorbed and excreted in urine.
*Don’t need to take a vitamin
everyday! Cigarette smokers need 100mg of Vitamin c/day.
scurvy: teeth fall out, bleeding, bleeding gums. Food Source – best source
is green pepper - fruits and vegetables (depend on where grown, ripeness,
how stored) * practically no vitamin C in meat, fish, poultry, eggs, bread,
Cow’s milk has NO vitamin C.
When left in air, vitamin C
Toxicity – when taken in gram amounts, must consider it a
drug not a vitamin.
Thiamin, Vitamin B-1
(sulfur and nitrogen) – part of coenzymes, needed
for carbohydrate metabolism (needed to help breakdown carbs for energy),
needed for the normal functioning of the nervous system.
High carb diet
and exercise increases the need for thiamin.
Deficiency – beriberi; heart
problems, muscle weakness, paralysis – not common. In infants,
deficiency more severe than in adults.
Toxicity – excess thiamin is easily
cleared by the kidneys; not toxic.
Food Sources – lean cuts of pork,
legumes, liver, enriched grains
Riboflavin, Vitamin B-2