Eating well on the Planet Earth: Basic Nutrition




Water Soluble Vitamins



Water soluble vitamins are soluble in water or other polar solvents, as their name suggests. They are usually destroyed more easily by heat or oxidation than fat soluble vitamins. Water soluble vitamins are synthesized by plants and can be found in both plant and animal foods. (The exception is Vitamin B12, which is only found in foods of animal origin.) These vitamins are not stored by the body- excess amounts are usually excreted- so you need to have a regular supply to meet your needs.



Thiamin (B1)

Thiamin was one of the first organic compounds to be recognized as a vitamin, back in the 1930's.

Some foods contain anti-thiamin factor, or ATF. These compounds can deactivate thiamin so that your body is not able to use it. Foods with ATF include coffee (even decaf) and tea, raw fish and shellfish, raw ferns, and a type of silkworm commonly consumed in Nigeria.

Thiamin deficiency is called beri-beri. It was described in Chinese literature as early as 2600 B.C, and can hit four major systems of your body - the cardiovascular, gastrointestinal, muscular and neurological.

How does your body use thiamin?

Thiamin is needed to make a number of enzymes that are critical in production of energy from carbohydrates. We also need it for proper functioning of the nervous system.

Good sources of thiamin

Besides not getting enough in the diet, you are also at a danger of deficiency if you are an alcoholic, a crash dieter, eat a lot of sweets and soft drinks, or have kidney or liver dysfunction.

Thiamin is measured in milligrams (mg). See your daily requirement for thiamin.

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Riboflavin (B2)

Riboflavin gets part of its name from the Latin root word flavus, which means yellow. This compound has a fluorescent greenish yellow color. If you take vitamins containing riboflavin, you may notice a bright yellow color to your urine.

How does your body use riboflavin?

Riboflavin is critical for the metabolism of carbohydrates, fats and proteins. It also helps antioxidants to function in your body. Riboflavin is involved in the metabolism of the other B vitamins and iron. Studies are being done to determine if riboflavin can be used in treatment and prevention of cataracts and migraine headaches.

Riboflavin is easily destroyed by exposure to light. Because of this, milk is sold in opaque plastic or cardboard containers that block UV rays.

Here are some good sources of riboflavin:

Alcoholics, anorexics and lactose intolerant individuals are at an increased risk for riboflavin deficiency.

Riboflavin is measured in milligrams (mg). See your daily requirement for riboflavin.

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Niacin (B3)

Niacin is also known as nicotinic acid. It is sometimes prescribed as a cholesterol lowering drug, and can cause flushing of the skin on the face, arms and neck. Prolonged use of niacin supplements (in high doses) can cause liver damage.

How does your body use niacin?

Like the other B vitamins, niacin helps with the metabolism of fats, proteins and carbohydrates in the body. It is also important in the production of hormones in the adrenal gland, helps with circulation and reduces cholesterol in the blood.

Good sources of niacin:

Corn is the only grain that is naturally low in niacin. However it does contain the amino acid tryptophan, which can be changed to niacin in the body. When corn is soaked in lime during processing, as in mexican tortillas, it releases the tryptophan so that the body can access it and turn it into niacin. A severe niacin deficiency is known as pellagra.

Niacin is measured in milligrams (mg). See your daily requirement for niacin.

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Pyridoxine (B6)

Pyridoxine has been called the "antistress vitamin" because it helps to strengthen the immune system. It also may relieve the symptoms of PMS. Pyridoxine is being studied for its role in preventing or treating carpal tunnel syndrome, nausea during pregnancy, depression, neurological diseases such as Parkinsons, ADHD and rheumatoid arthritis.

How does your body use pyridoxine?

Pyridoxine is used by your body to make many of the enzymes that metabolize proteins. It is also necessary for production of red blood cells, and for your nervous system and immune system to work properly. It is needed to synthesize neurotransmitters such as seratonin and dopamine. Pyridoxine keeps the organs that produce white blood cells healthy. It also helps to keep blood sugar levels within a normal range by allowing the body to break down stored carbohydrates when blood glucose is low.

Pyridoxine is found in a wide variety of foods, including these:

A deficiency of pyridoxine is rare since it is found in so many foods. Most people with a balanced diet will have enough. People at risk for deficiency are alcoholics, the elderly, people with poor quality diets, and asthmatics who are taking theophylline, which uses up body stores of the vitamin.

Pyridoxine is measured in milligrams (mg). See your daily requirement for pyridoxine.

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Vitamin B12

Vitamin B12 is called cobalamin because it contains the metal cobalt. It is bound to proteins in food. Once it is released in the stomach, it must bind to a substance called intrinsic factor in order to be absorbed by the body. Deficiencies are usually found in vegetarians who do not eat any animal products, or in people who have stomach and intestinal disorders.

Vitamin B12 is necessary to make DNA and RNA, the genetic material in cells. This makes it important for cancer prevention. A B12 deficiency also leads to a buildup of homocysteine, which is associated with cardiovascular disease. It also plays a role in breaking down fats and proteins in to energy, and is required for synthesis of hemoglobin, a part of the red blood cell.

Vitamin B12 can only be synthesized by bacteria, so it is not found in plant products. You can find B12 in animal products such as fish, meat, poultry, eggs or milk products.

Here are some of the best sources of Vitamin B12:

Vitamin B12 is measured in micrograms (µg). See your daily requirement for Vitamin B12.

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Biotin

Biotin is also known as Vitamin H. People with low levels of biotin may have alopecia, or hair loss, premature graying, and thin and brittle nails. Type two diabetics often have low levels of biotin.

Raw egg whites contain a protein called avidin that prevents biotin from being absorbed. You can actually induce a biotin deficiency by eating raw egg whites for a prolonged period of time (weeks). Cooking the egg whites will deactivate this protein.

Biotin is primarily used in the metabolism of carbohydrates, fats and proteins. It is a critical component of several enzymes that are used in energy metabolism. It is also involved in the synthesis of amino acids, fatty acids and glucose.

Good sources of biotin:

Biotin is measured in milligrams. See your daily requirement for biotin.

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Pantothenic Acid (B5)

This vitamin's name is derived from the Greek word pantos, meaning everywhere. As you can guess from the name, pantothenic acid is found in a very wide range of foods. In fact, it's extremely rare to find a deficiency of pantothenic acid occurring naturally.

Pantethine, a form of pantothenic acid, is used as a cholesterol-lowering agent in Europe and Japan. Pantothenol applied topically to wounds has been shown to speed up the healing process in animals.

Panothenic Acid is a component of Coenzyme A, which is essential for many of the reactions that keep us alive. Some of the areas where CoA plays a role are cell division, DNA replication, communication between cells, synthesis of fatty acids, synthesis of red blood cells, and producing steroids.

Pantothenic Acid is available in a wide variety of foods:

Pantothenic Acid is measured in milligrams. See your daily requirement for pantothenic acid.

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Folic Acid (B9)

The name folic acid, also called folate, is derived from the Latin word folium, meaning leaf. Our word foliage comes from the same root. Can you guess the best source of this vitamin?

Women must have enough folic acid very early in pregnancy in order to prevent neural tube defects in the baby. Neural tube defects, such as spina bifida, occur before many women even realize they are pregnant. For this reason it is recommended that all women of childbearing age consume 400 µg of folic acid daily.

Folic Acid plays a role in DNA metabolism, and is necessary for the metabolism of several amino acids, which make up proteins.

Good sources of folate:

Folic Acid is measured in micrograms (µg). See your daily requirement for folic acid.

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Choline

Choline is not technically a vitamin, but it is an essential nutrient. You can make small amounts in your body, but need to get it in the diet as well to have the levels you need.

Most choline in foods is found in the form of phosphatidylcholine, which is also known as lecithin.

Choline is used to synthesize cell membranes. It is needed to make acetylcholine, which is an important neurotransmitter. It is part of a compound, phosphatidylcholine, which prevents fat and cholesterol from accumulating in the liver. It may also help protect the body against cardiovascular disease.

Good sources of choline:

Strict vegetarians who don't eat milk or eggs may not be getting enough choline in their diets.

Choline is measured in milligrams. See your daily requirement for choline.

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Vitamin C (ascorbic acid)



The effects of vitamin C, or ascorbic acid, were well known about 200 years before the vitamin itself was actually discovered.

Severe vitamin C deficiency, or scurvy, was a common plight of sailors. They were on the high seas for months, unable to get any fresh fruits or vegetables. In 1746 a Scottish naval captain and ship's surgeon had figured out that scurvy could be cured by eating citrus fruit every day. Limes were the best choice because they would keep for a long time on board ship without going bad. Before long it became regulation for sailors to have a ration of lemon or lime juice each day. This was how sailors became known as "limeys".

Vitamin C is necessary for the synthesis of collagen, which provides the structure of blood vessels, tendons, ligaments and bones. This is why bruising and bleeding easily is a symptom of Vitamin C deficiency. Vitamin C is also needed to make norepinephrine, a neurotransmitter that affects brain function and mood. It is also used in the process of converting fats to energy, and in metabolizing cholesterol. Vitamin C is also a very powerful antioxidant.

Good sources of vitamin C:

There has been a lot of interest in whether vitamin C taken in large doses on 1-2 grams/day will prevent the common cold. There have been many studies, and in some a 1 g/day dose of vitamin C has been shown to decrease incidence of colds about 8-14%. This has to be used as a preventative measure. There was no effect if it was taken after cold symptoms had set in. More information on these studies is available at The Linus Pauling Institute. Vitamin C is measured in milligrams. See your daily requirement for Vitamin C.

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The information on this page is not meant to be used in treatment of medical conditions. Please seek the advice of a physician about any medical condition or symptom. Those with medical conditions should consult a medical professional about the appropriateness of taking dietary supplements or diet therapy, and how these methods will interact with their medications.