Recommended
More Related Content
What's hot
What's hot (20)
Similar to Water soluble vitamins
Similar to Water soluble vitamins (20)
Recently uploaded
Recently uploaded (20)
Water soluble vitamins
- 1. NAME ALI ZEESHAN GROUP 55 SUBJECT HYGIENE SEMESTER 5TH TOPIC WATER SOLUBLE VITAMINS
- 2. Water soluble vitamins Water soluble vitamins are divided into two groups: B complex group Non B complex group B1 Thiamine B2 Riboflavin B3 Niacin B5 Pantothinic acid B6 Pyridoxine B12 Cobalamin Folic acid Vitamin C or Ascorbic acid
- 3. Vitamin B1: Thiamin: Thiamin, or vitamin B1, helps to release energy from foods, promotes normal appetite, and is important in maintaining proper nervous system function. Food Sources for Thiamin Sources include: peas, pork, liver, and legumes. Most commonly, thiamin is found in whole grains and fortified grain products such as cereal, and enriched products like bread, pasta, rice, and tortillas Consumption rate: 1.2 mg/day for adult males 1.1 mg/day for adult females Role in internal balance: B COMPLEX :
- 4. Riboflavin: Vitamin B2 Food Sources for riboflavin: Sources include: liver, eggs dark green vegetables, legumes whole and enriched grain products, and milk Riboflavin, or vitamin B2, helps to release energy from foods, promotes good vision, and healthy skin. It also helps to convert the amino acid tryptophan (which makes up protein) into niacin. Consumption rate: 1.3 mg/day for adult males 1.1 mg/day for adult females Role in internal balance:
- 5. Niacin: Vitamin B3 Food Sources for Niacin: Sources include: liver, fish, poultry, meat, peanuts, and enriched grain products. Niacin, or vitamin B3, is involved in: energy production, normal enzyme function, digestion, promoting normal appetite, healthy skin, and nerves. Consumption rate: 16 mg/day for adult males 14 mg/day for adult females Role in internal balance:
- 6. Vitamin B5:Pantothenic Acid Food Sources for Pantothenic Acid Sources include: liver, kidney, meats, egg yolk, whole grains, and legumes. Pantothenic Acid is also made by intestinal bacteria. Role in internal balance: Pantothenic Acid is involved in: Energy production, and aids in the formation of hormones and the metabolism of fats, proteins, and carbohydrates from food. Consumption rate: Adequate Intake for Pantothenic Acid is 5 mg/day for both adult males and females
- 7. Vitamin B6: Pyridoxine Food Sources for Vitamin B6: Sources include: pork, meats, whole grains and cereals, legumes, and green, leafy vegetables. Role in internal balance: Aids in protein metabolism red blood cell formation. It is also involved in the body’s production of chemicals such as insulin and hemoglobin. Consumption rate: 1.3 mg/day for adult males females through age fifty
- 8. Vitamin B12: Cobalamin Food Sources for Vitamin B12 found only in foods of animal origin such as: meats, liver, kidney, fish, eggs, milk and milk products, oysters, shellfish. Some fortified foods may contain vitamin B12. Role in internal balance: Aids in the building of genetic material, production of normal red blood cells, and maintenance of the nervous system. Consumption rate: B12 is 2.4 mcg/day for adult males and females
- 9. Folic Acid Food Sources for Folic acid: Sources include: liver, kidney, dark green leafy vegetables, meats, fish, whole grains, fortified grains and cereals, legumes, and citrus fruits Role in internal balance: Aids in protein metabolism, promoting red blood cell formation, and lowering the risk for neural tube birth defects. Folate may also play a role in controlling homocysteine levels, thus reducing the risk for coronary heart disease. Consumption rate: 400 mcg/day for adult males and females Pregnancy will increase the rate for folate to 600 mcg/day
- 10. Vitamin C: Ascorbic Acid Food Sources for Vitamin C sources include citrus fruits For example, one orange, a kiwi fruit 6 oz. of grapefruit juice or 1/3 cup of chopped sweet red pepper each supply enough vitamin C for one day. Role in internal balance: Vitamin C benefits the body by holding cells together through collagen synthesis Aids in wound healing, bone and tooth formation, strengthening blood vessel walls Improving immune system function, increasing absorption and utilization of and acting as an antioxidant. Consumption rate: 90 mg/day for adult males and 75 mg/day for adult females NON B COMPLEX