Bohol Province – In part 1, this author presented fat soluble vitamins with a caveat to be extra careful and avoid overloading of vitamins and minerals as this can hurt you. She noted that vitamins are natural and essential nutrients, required in small quantities and play a major role in growth and development, repair and healing wounds, maintaining healthy bones and tissues, for the proper functioning of an immune system, and other biological functions. In this article, water soluble vitamin will be highlighted.
Water-soluble vitamins are not stored in our body as its excess gets excrete through the urine. Therefore, these vitamins need to be replenished constantly. Vitamin B and C are water-soluble vitamins.
Vitamin B1 or Thiamin. Thiamine is an essential nutrient that all tissues of the body need to function properly. Thankfully, thiamine deficiency is uncommon in the developed world. Thiamine deficiency is rare in healthy adults. The recommended daily intake for women is: 1.1mg for men is: 1.2 mg. Found in pork chops, ham, enriched grains, and seeds.
Vitamin B2 or Riboflavin. Riboflavin is essential for energy production, it helps the body break down fats, drugs, and steroid hormones, it converts tryptophan into niacin vitamin B-3 and vitamin B-6 into a coenzyme that the body needs. The recommended daily intake for women is: 1.1mg for men is: 1.3 mg. Foods rich in riboflavin include: organ meats, fortified breakfast cereals, oatmeal, yogurt and milk, mushrooms, and almonds.
Vitamin B3 or Niacin: The body converts niacin into a coenzyme called nicotinamide adenine dinucleotide (NAD). NAD is a necessary part of more than 400 different enzyme reactions in the body, the highest of all vitamin-derived coenzymes. These enzymes help with changing the energy in carbohydrates, fats, and proteins into a form the body can use, metabolic processes in the body’s cells, communication among cells, and expression of DNA in cells. The recommended daily intake for women is: 14 mg for men is: 16 mg. Found in mushrooms, fish, poultry, and whole grains.
Vitamin B5 or Pantothenic Acid. Pantothenic acid is necessary for the body to create new coenzymes, proteins, and fats. Red blood cells carry pantothenic acid throughout the body so it can use the nutrient in a variety of processes for energy and metabolism. The recommended daily intake for men and women is 5 mg. Found in chicken, broccoli, legumes and whole grains.
Vitamin B6 or Pyridoxine. Vitamin B6, or pyridoxine, plays a role in more than 100 enzyme reactions. The body needs vitamin B6 for amino acid metabolism, breaking down carbohydrates and fats, brain development and immune function. The recommended daily intake for men and women is 1.3 mg. Found in fortified cereals and soy products.
Vitamin B7 or Biotin. The human body needs biotin for breaking down fats, carbohydrates, and protein, communication among cells in the body and regulation of DNA. The recommended daily intake for men and women is 30 mcg (Al). Found in many fruits like fruits and meats.
Vitamin B9 or Folic Acid. When a woman has high enough levels of folate both before and during pregnancy, the fetus has a lower risk of certain birth defects affecting the brain and spinal cord. Folate is also essential for DNA replication, metabolism of vitamins, metabolism of amino acid and proper cell division. The recommended daily intake for men and women is 400 mcg. Found in leafy vegetables.
Vitamin B12. Vitamin B12 contains the mineral cobalt and is sometimes called a “cobalamin.” The body uses vitamin B12 for creating new red blood cells, DNA synthesis, brain and neurological function and fat and protein metabolism. The recommended daily intake for men and women is 2.4 mcg. Found in fish, poultry, meat, and dairy products.
Vitamin C. Also known as ascorbic acid. It is an antioxidant that supports collagen production and boosts your immune system. Taking ascorbic acid is not a solution to get rid of colds, but those who take it regularly may have shorter episodes and milder symptoms. Although the human body does not naturally produce vitamin C, you should still exercise caution in drinking too much ascorbic acid as it may cause diarrhea and stomach pain. The RDA for ascorbic acid is 120 mg per day for adults and has a tolerable upper intake (UL) level of 2,000 mg daily. It is found in citrus fruits and juices, such as oranges and grapefruits.
Remember that vitamins are not a replacement of any medications prescribed by your physician. Consult your doctor before discontinuing any of your maintenance drugs or any medicine. For your overall health, practice healthy lifestyle including consumption of healthy diet, exercise at least 30 minutes in most number of days of the week, manage stress, stop smoking and intake of alcoholic beverages. Follow the 10 Kumainments for a healthier you. ND II, Sarah Belle I. Antiola, RND
