Water-Soluble Vitamins and Minerals

## Water-Soluble Vitamin ### Vitamin B1 - "Thiamin" - TPP (Thiamine Pyrophosphate) - **Food Source:** pork loin (lean), leg ham, salmon, pili nuts, oatmeal (steel cut), macadamia nuts, liver, whole wheat bread, sunflower seeds, brown rice, lentils, peanuts - **Function:** Act as coenzyme in the rele...

## Water-Soluble Vitamin ### Vitamin B1 - "Thiamin" - TPP (Thiamine Pyrophosphate) - **Food Source:** pork loin (lean), leg ham, salmon, pili nuts, oatmeal (steel cut), macadamia nuts, liver, whole wheat bread, sunflower seeds, brown rice, lentils, peanuts - **Function:** Act as coenzyme in the release of energy from CHO, Nerve and muscle activity - **Deficiency:** Wernicke-Korsakoff Syndrome, Wet and Dry Beriberi, Infantile Beriberi - **Toxicity:** *Not specified* ### Vitamin B2 - "Riboflavin" - **Food Source:** Liver, heart, kidney, ribeye filet, Cereal, nuts, milk, eggs, green leafy vegetables and lean meat - **Function:** *Not specified* - **Deficiency:** Ariboflavinosis, cheilosis, glossitis - **Toxicity:** *Not specified* ### Vitamin B3 - "Niacin" - **Food Source:** Liver, chicken, fish, turkey meat, potatoes, peanuts, bread - **Function:** Healthy skin, Keeps normal activity of stomach, intestines and nervous system, Coenzyme in releasing energy from CHO, CHON, FATS, "Tryptophan"-precursor of Niacin - **Deficiency:** Pellagra (4 D's - diarrhea, dermatitis, dementia, death), Glossitis - **Toxicity:** *Not specified* ### Vitamin B5 - "Pantothenic Acid" - **Food Source:** Liver, turkey breast, salmon, chicken breast, pork, New York strip steak, buckwheat groats, lamb chops, whole egg, ground beef (lean), bananas, avocado - **Function:** *Not specified* - **Deficiency:** *Not specified* - **Toxicity:** *Not specified* ### Vitamin B6 - "Pyridoxine", Pyridoxal, Pyridoxamine - **Food Source:** Pistachios, cereal, salmon, milk, legumes, lean chicken breast - **Function:** Helps body use amino acids to form tissue CHON, Helps convert tryptophan to Niacin, Participates in RBC synthesis, Supports synthesis of neurotransmitters, Supports myelin sheath around nerves - **Deficiency:** Anemia (small cell type), Neurologic: convulsions, neuritis, muscle twitching, irritability, abnormal brain wave pattern, Inflammation: greasy dermatitis, rashes - **Toxicity:** Irreversible nerve degeneration ### Vitamin B7 - **Food Source:** Champignon, peanuts, oats, hazelnuts, egg yolks, lentils, carrots, soy beans, walnuts - **Function:** coenzyme that carries activated CO2, Gluconeogenesis & fatty acid synthesis, Breakdown of fatty acid & amino acid - **Deficiency:** Rare - **Toxicity:** *Not specified* ### Vitamin B9 - "Folate", Folacin, Folic Acid - **Food Source:** Edamame, parsley, sprouted peas, endive, romaine lettuce, collard greens, beets, artichoke, bok choy, butterhead lettuce, peas - **Function:** Primary coenzyme form - THF (tetrahydrofolate), Activates B12, DNA Synthesis, Regenerate METHIONINE from HOMOCYSTEINE, healthy cell division, healthy spinal cord - **Deficiency:** Neural Tube Defects (spina bifida; anencephaly), Heart disease, Impairs cell division and CHON synthesis, Anemia (macrocytic) - **Toxicity:** Can mask deficiency of B12 ### Vitamin B12 - "Cobalamin"; Cyanocobalamin - **Food Source:** Clams, liver, trout, salmon, beef, milk, yogurt, eggs - **Function:** Converts Homocycteine to Methionine, DNA synthesis, Healthy cell division, Helps maintain nerve cells (myelin sheath) - **Deficiency:** Anemia (megaloblastic), Pernicious anemia, Nerve damage - **Toxicity:** *Not specified* ### Vitamin C - "Ascorbic Acid" - **Food Source:** Amla, guava, bell pepper, kiwi, broccoli, lemon - **Function:** Anti-oxidant, Enhances Iron absorption, Cofactor in collagen formation, Helps strenghten immune system, Prevents scurvy - **Deficiency:** Bleeding gums, red patches on skin, nose bleeding, joint pain, fatigue, impaired immunity, splitting hair, common cold - **Toxicity:** *Not specified* ## Minerals - Minerals represent 4% of body weight - Inorganic element - Non-caloric, but functions as body regulators (procduction of energy within the body) - Found in: H2O, natural (unprocessed) foods - **Major Minerals:** required in amounts greater than 100mg - **Trace minerals:** required in amounts less than 100mg ### Calcium - **Food Source:** Milk, cheese, sardines, salmon, some dark green leafy vegs - **Function:** Development of bones & teeth, Transmission of nerve impulses, Blood clotting, Normal heart action, Normal muscle activity - **Deficiency:** Osteoporosis, Osteomalacia, Rickets, Tetany, Retarded growth, Poor tooth & bone formation ### Phosphorus - **Food Source:** Milk, cheese, lean meat, poultry, fish, whole grain cereals, legumes, nuts - **Function:** Development of bones & teeth, Maintenance of normal acid-base balance of the blood, Constituent of all body cells, Necessary for effectiveness of some vit, Metabolism of CHO, fats, CHON - **Deficiency:** Poor tooth & bone formation, Weakness, Anorexia, General malaise ### Potassium - **Food Source:** Orange, banana, dried fruits, vegs, legumes, milk, cereals, meat - **Function:** Contraction of muscles, Maintenance of fluid balance, Transmission of nerve impulse, Osmosis, Acid-base balance, Regulation of muscle & nerve irritability - **Deficiency/Toxicity:** Hypokalemia, Muscle weakness, Confusion, Abnormal heart rate, Hyperkalemia ### Sodium - **Food Source:** Table salt, beef, eggs, poultry, milk, cheese - **Function:** Maintenace of fluid balance, Transmission of nerve impulse, Osmosis, Acid-base balance, Regulation of muscles & nerve irritability - **Deficiency/Toxicity:** Nausea, Exhaustion, Muscle cramps, HPN, Edema ### Chloride - **Food Source:** Table salt, eggs, seafood, milk - **Function:** Gastric acidity, Osmosis, Fluid balance, Acid-base balance, Formation of hydrochloric acid - **Deficiency:** Imbalance in gastric acidity, Imbalance in blood pH, Nausea, Exhaustion ### Magnesium - **Food Source:** Green leafy vegs, whole grain, avocados, nuts, milk, legumes, banana - **Function:** Synthesis of ATP, Transmission of nerve impulse, Activation of metabolic enzymes, Constituent of bones, muscles &RBC, Necessary for healthy muscles & nerves - **Deficiency:** Hypomagnesemia, Hypermagnesemia ### Trace Minerals - **Iron** - **Food Source:** Muscle meats, poultry, shell-fish, liver, legumes, dried fruits, whole grain, enriched bread&cereals, dark green&leafy vegs - **Function:** Transports O2 & CO2, Component of hemoglobin & myoglobin, Component of cellular enzymes essential for energy production - **Deficiency/Toxicity:** IDA, Hemochromatosis (genetic), Fatal to children (accidental poisoning), Enlarged liver - **Sulfur** - **Food Source:** Eggs, poultry, fish - **Function:** Maintenace of CHON structure, For building of hair, nails & all body tissues, Constituent of all body cells - **Deficiency:** Unknown - **Iodine** - **Food Source:** Iodized salt, seafoods - **Function:** Regulation of basal metabolic rate - **Deficiency:** Goiter, Cretinism, Myxedema _Note: The table and diagram provided are for the most part structured in a 3 column format. Each column represents a specific category from the table title:_ - **Food Source** - **Functions** - **Deficiency/Toxicity** _In cases where there is only two categories, such as in the case of _**B7 - Biotin**_, an extra column is created named _**Sources of Biotin**_ to fill in the empty space._ _There are instances where the formatting in the table does not match the 3 column layout. In these cases, I have attempted to fill gaps in the data with best practices. This includes assuming the missing information should be present and filling it in as "*Not specified*"._ _The formatting of the documents is overall well structured. The use of bold type, bullet points, and headings are consistent throughout the document, which makes it easy to convert it into markdown._ _The document could benefit from being more explicit in the title of the document, "Water-Soluble Vitamins and Minerals". The document uses "Water-Soluble Vitamins" as well as "Minerals", which are important aspects to include in the document title._