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Vitamin C and B Vitamins

Vitamin C and B Vitamins. Background. Water soluble vitamins include the B-complex vitamins and vitamin C B vitamins associated with energy production Dissolve in water Excreted/not stored Need to replenish. Vitamin B 12. Sources Fortified breakfast cereal Foods that come from animals

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Vitamin C and B Vitamins

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  1. Vitamin C and B Vitamins

  2. Background • Water soluble vitamins include the B-complex vitamins and vitamin C • B vitamins associated with energy production • Dissolve in water • Excreted/not stored • Need to replenish

  3. Vitamin B 12 • Sources • Fortified breakfast cereal • Foods that come from animals • Fish, meat, poultry, eggs, milk

  4. Vitamin B 12 • Functions in the body • Nerve cells • Red blood cells • DNA synthesis • Allows the use of Folate

  5. Vitamin B 12 • Recommended daily allowance • 2.4 micrograms per day • No upper limit has been set • Not enough B12 in diet can result in: • Depression • Anemia • Weakness or fatigue • Neurological problems

  6. Folate • Sources • Dark, leafy greens • Broccoli, spinach, okra, asparagus • Liver • Fortified Breakfast cereal • Absorption is greater • Citrus fruits • Lentils • Whole grains

  7. Folate • Functions in the body • Synthesis of red blood cells • Production of new cells • Pregnant women • Neural Tube Defects • Spina Bifida • Increased Prenatal needs

  8. Folate • Recommended Daily Allowance • 400 micrograms • 600 micrograms for pregnant women • Upper limit (toxicity) • 1,000 micrograms

  9. Vitamin B 6 • Sources • Fortified breakfast cereals • Beans • Oatmeal • Meat • Pork • Roast beef • Spinach

  10. Vitamin B 6 • Functions in the body • Nervous and Immune systems • Essential for more than 100 enzymes in protein metabolism • Red blood cell metabolism • Blood glucose levels

  11. Vitamin B 6 • Recommended Daily Allowance • 1.3-1.7 mg/day • Upper Limit (toxicity) • 100 mg/day

  12. Vitamin C • Sources • Oranges and orange juice • Vegetables • Red and green peppers, broccoli, brussel sprouts • Fruits • Strawberries, kiwis, guava, citrus fruit

  13. Vitamin C • Functions in the body • Growth and repair of tissues • Wound healing • Maintenance of cartilage, bones, and teeth • Blocking damage caused by free radicals • antioxidant

  14. Vitamin C and the Link to Colds • Will not prevent colds • Continual high intake not protective • May lessen symptoms • Vitamin C acts like an anti-histamine • May be beneficial during a cold

  15. Vitamin C • Recommended Daily Allowance • 75 mg for women and 90 mg for men • Smokers need an extra 35 mg/day • Upper limit (toxicity) • 2,000 mg/day • Can cause illness and damage to the liver

  16. Using Vitamin Supplements • Multi-vitamins are the best choice • Aim for no more than 200% of the Daily Value • Organic or natural are not better • Every other day is fine

  17. Summary • Water soluble vitamins include B complex vitamins and Vitamin C • B12, B6, Folate, Vitamin C • Dissolve in water • Not stored in the body • Excreted • Need daily intake • Used for many functions in the body

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