Vitamin C and B Vitamins

Background
Water soluble vitamins include the Bcomplex 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
Fish, meat, poultry, eggs, milk

Vitamin B 12
Functions in the body
Nerve cells
Red blood cells DNA synthesis

Allows the use of Folate

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

Folate
Sources
Dark, leafy greens
Broccoli, spinach, okra, asparagus

Liver Fortified Breakfast cereal

Absorption is greater

Citrus fruits Lentils Whole grains

Folate
Functions in the body
Synthesis of red blood cells Production of new cells

Pregnant women
Neural Tube Defects
Spina Bifida

Increased Prenatal needs

Folate
Recommended Daily Allowance
400 micrograms 600 micrograms for pregnant women

Upper limit (toxicity)

1,000 micrograms

Vitamin B 6
Sources
Fortified breakfast cereals Beans Oatmeal Meat
Pork Roast beef

Spinach

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

Vitamin B 6
Recommended Daily Allowance
1.3-1.7 mg/day

Upper Limit (toxicity)

100 mg/day

Vitamin C
Sources
Oranges and orange juice Vegetables
Red and green peppers, broccoli, brussel sprouts

Fruits
Strawberries, kiwis, guava, citrus fruit

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

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

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

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

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