Water Soluble Vitamins (B-complex) Flashcards
Sources for B vitamins almost always include _____ ____ _______ and unprocessed or enriched _____
green leafy vegetables
grains
Thiamin (B1)
- coenzyme in energy metabolism
- promotes appetite
- assists with muscle actions through its role in nerve functioning
Deficiency of Thiamin (B1)
- Beriberi (ataxia, confusion, anorexia, tachycardia)
- headache
- weight loss
- fatigue
Food sources of Thiamin (B1)
- Meats
- Grains
- Legumes
Riboflavin (B2)
works as a coenzyme to release energy from cells
Deficiency of Riboflavin (B2)
- Cheilosis (manifestations include scales and cracks on lips and in corners of the mouth)
- Smooth/swollen red tongue (glossitis)
- Dermatitis of ears, nose, mouth
Dietary sources of Riboflavin (B2)
Milk
Meats
Dark Leafy Vegetables
Niacin (B3)
Aids in metabolism of:
- fats
- glucose
- alcohol
Deficiency of Niacin (B3)
Causes PELLAGRA (sun-sensitive skin lesions, G.I and neurological findings)
Dietary sources of Niacin (B3)
- Meats
- Legumes
- Milk
- Whole grain and enriched breads and cereals
Pantothenic acid (B5)
involved in metabolism of carbs, fats, and proteins as part of COENZYME A
Deficiency of Pantothenic Acid (B5)
Extremely rare, but results in generalized body system failure
Dietary sources of Pantothenic Acid (B5)
- Meats
- Whole grain cereals
- dried peas and beans
Pyridoxine (Vitamin B6)
For cellular function and synthesis of hemoglobin, neurotransmitters, and niacin
Deficiency of Pyridoxine (Vitamin B6)
Macrocytic anemia and CNS disturbances
High intake of supplements can cause sensory neuropathy
Dietary food sources of Pyridoxine (Vitamin B6)
Meats
Grains
Legumes
Biotin (B7)
Coenzyme used in fatty acids synthesis, amino acid metabolism, and the formation of glucose
Deficiency of Biotin (B7)
Rare but results in neurological findings (depression, fatigue), hair loss, and scaly red rash
Dietary sources of Biotin (B7)
Eggs
Milk
Dark Green Vegetables
Folate (B9)
Required for hemoglobin and amino acid synthesis, new cell synthesis, and prevention of neural tube defects in utero (folic acid is the synthetic form)
Deficiency of Folate (B9)
Megaloblastic anemia
CNS disturbances
Fetal neural tube defects (spina bifida, anencephaly)
Dietary sources of Folate (B9)
Liver
Dark green leafy vegetables
Orange juice
Legumes
Cobalamin (B12)
For folate activation and red blood cell maturation
Deficiency of Cobalamin (B12)
Pernicious anemia (seen mostly in strict vegans and those with the absence of intrinsic factor)
Dietary Sources of Cobalamin (B12)
Meat
Shellfish
Eggs
Dairy products
