Water-Soluble Charts

Question 1

thiamin

Answer 1

function: coenzyme for metabolism, normal appetite, nervous system

deficiency disease name/symptoms: Beriberi/edema, abnormal heart, weakness, difficulty walking, loss of reflexes, mental confusion, paralysis

found in: pork, bacon, ham, legumes, nuts

Question 2

riboflavin

Answer 2

coenzyme for metabolism, vision, skin health

deficiency symptoms: cracks at corner of mouth, magenta tongue, light sensitivity, red corneas, greasy dermatitis

found in: milk, yogurt, cottage cheese, leafy greens, nutritional yeast

UV light/radiation destroys riboflavin

Question 3

niacin function, deficiency name, sources

Answer 3

function: coenzyme for metabolism, skin health, nervous system, digestive system

deficiency name: Pellagra

found in: milk, eggs, all protein-containing food, nuts

Question 4

niacin deficiency symptoms

Answer 4

swollen smooth red tongue, apathy, fatigue, memory loss, headache, flaky skin rash (sun)

4 D’s: diarrhea, dementia, dermatitis, death

Question 5

niacin toxicity

Answer 5

people supplement

niacin flush, diarrhea, heartburn, vomiting, fainting, dizziness, impaired glucose tolerance

4 D’s: diarrhea, dementia, dermatitis, death

Question 6

pantothenic acid

Answer 6

function: coenzyme for metabolism
deficiency: sensitive to insulin, burning feet, vomiting, insomnia, fatigue

found in: widespread in foods

Question 7

biotin

Answer 7

function: coenzyme for metabolism, fat synthesis, amino acids, glycogen
deficiency: induced by feeding raw egg whites / abnormal heart action, loss of appetite, nausea, lethargy, rash, hair loss

found in: widespread in foods

synthesized by GI bacteria in gut

Question 8

vitamin B6 function, deficiency, sources

Answer 8

function: coenzyme for amino acids, fatty acids, make RBC, tryptophan to niacin
deficiency: small cell anemia, muscle twitches, convulsions, sweat gland irritation, greasy dermatitis

found in: protein-containing foods, leafy greens, fruit, legumes

Question 9

vitamin B6 toxicity

Answer 9

depression, fatigue, irritability, nerve damage, headaches

Question 10

folate

Answer 10

function: coenzyme for new cell synthesis
deficiency: large cell anemia, frequent infection, smooth red tongue, depression, fainting, mental confusion

found in: leafy greens, legumes, seeds

CHECK folate/B12 together

Question 11

vitamin B12

Answer 11

function: coenzyme for new cell synthesis, nerve cells
deficiency: large cell anemia, smooth tongue, fatigue/paralysis, hypersensitivity

found in: animal products

need highly acidic stomach to absorb

CHECK folate/B12 together

Question 12

Vitamin C / ascorbic acid function, deficiency, sources

Answer 12

function: collagen synthesis, antihistamine, antioxidant, iron absorption
deficiency: scurvy / anemia, pinpoint hemorrhage, infections, bleeding gums, hysteria, joint pain, rough skin, wounds don’t heal

found in: citrus fruit, dark greens, mango, papaya, cantaloupe

Question 13

vitamin C / ascorbic acid toxicity

Answer 13

nausea, abdominal cramps, diarrhea, excessive urination, fatigue, insomnia