WATER

SOLUBLE
VITAMINS
 Vitamins

regulatory substances which functions basically as

catalysts in metabolic reactions
 Water Soluble Vitamins

Ascorbic Acid Thiamin Riboflavin Pyroxidine

Niacin Cobalamins Folic Acid Pantothenic Acid
Biotin Choline Inositol
 B1
Thiamin
Recommended Daily Allowance:
1.4mg
Thiamin
Sources
Sunflower seeds
Functions
Coenzyme used in
Inadequacy
Beriberi
Pork removing CO2 from
Whole and organic compounds Overdosage
enriched grains Carbohydrate Unknown, but may
Dried beans metabolism cause deficiency of
Kelp Muscle coordination other nutrients
Dates Proper nerve
Garlic function
Parsley
Wild rice
Watercress
Wheatgrass
 Pantothenic Acid (B5)
Recommended Daily Allowance: 5mg

Abundant in
animal tissues,
whole grain
Aids in Inadequacy
cereals and
conversion of Fatigue,
legumes.,
fats to energy, numbness, tingling
alfalfa, almonds,
synthesis of of hands and feet
avocado,
fatty acids, Overdosage
broccoli, honey
cholesterol, and Unknown, but may
faw, oats,
hormones cause deficiency of
oranges, peas,
other nutrients
seeds,
soybeans,
walnuts

Sources Functions Symptoms

 B2
Riboflavin
Recommended Daily Allowance:
1.3mg
Riboflavin
Sources
Liver
Functions
Component of
Inadequacy
Skin lesions (such
Milk coenzymes FAD and as cracks at
Spinach FMN crners of mouth)
Enriched Noodles Essential to the
Mushrooms functioning of Overdosage
Alfalfa sprouts Biacin and Vitamin Unknown, but may
Apple B6 cause deficiency of
Apricot Essential for other nutrients
Avocado metabolizing
Dates carbohydrates, fats,
Garlic and lipids and for
the degradation of
fatty acids and the
 Biotin
Recommended Daily Allowance: 30g

Inadequacy
Cheese, Egg,
Scaly skin
Yolk, Cauliflower,
inflammation,
Peanut Butter, Coenzyme in
neuro-muscular
alfalfa sprouts, synthesis of dat,
disorders
banana , beans, glycogen, and
Overdosage
fruits, grains, amino acids
Unknown, but may
nuts ,brown rice,
cause deficiency of
seeds, soybeans
other nutrients

Sources Functions Symptoms

 B3
Niacin
Recommended Daily Allowance: 16-
23mg
Niacin
Sources
Nuts
Functions
Component of
Inadequacy
Skin lesions
Meats coenzymes NAD+ and Gastrointestinal
Grains NADP+ lesions
Enables body to use Nervous disorders
carbohydrates, fats, and
proteins (to provide Overdosage
energy), and amino Flushing of face and
acids hands
Aids nervous system and Liver damage
digestive tract function
and promotes healthy
skin
 Folic Acid (Folacin)
Recommended Daily Allowance: 400g

Green, leafy Inadequacy

vegetables, Coenzyme in Anemia,
Orange Juice, nucleic acid and gastrintestinal
organ Meats, amino acid problems
Sprouts metabolism Overdosage
(also made by May mask
colon bacteria) deficiency of B12

Sources Functions Symptoms

 B6
Pyridoxine
Recommended Daily Allowance: 1.3
mg
Pyridoxine
Sources
Meats
Functions
Coenzyme in amino acid
Inadequacy
Irritability
Vegetables and amino acid metabolism Convulsions
Whole grains Promotes nerve and Muscular twitching
brain functions anemia
Overdosage
Numb feet
Poor coordination
 Vitamin B12
(Cyanocobalamin)
Recommended Daily Allowance: 2g

Found almost Coenzyme in

Inadequacy
exclusively in nucleic acid and
Anemia, nervous
animal products, amino acid
system disorders
alfalfa, beans, metabolism;
Overdosage
dulse, garlic, aids in the
Unknown, but may
Korean, Siberian maturation of
cause deficiency of
ginseng, klep, red blood cells
other nutrients
nuts, seeds,

Sources Functions Symptoms

Ascorbic
acid

cofactor in at least eight
enzymatic reactions, including
several collagen synthesis

promotes heaving of wounds and
prevents bleeding from
capillaries. It is an excellent
antioxidant and prevents many
harmful medical conditions. It is
required for many metabolic
reactions
Sources of Vitamin C

Fruits and Vegetables

Citrus Fruits
Strawberries
Broccoli
Green Peppers
Functions:
Antioxidant
Helps bind cells together and
strengthens blood vessel
walls
Aids in the absorption of iron
Recommended Daly Allowance: 75-90mg

Inadequacy: Overdosage:
Muscle weakness Gastrointestinal
Delayed wound upset
healing
Impaired
immunity
Scurvy
 Claims

Other than reducing the effects of common cold,

antioxidant porperties of this nutrents may be a factor
in cancer risk reduction
 Thanks!

End of Presentation