The document discusses the eight B vitamins, their functions, food sources, and deficiency diseases. The B vitamins act as coenzymes that help transfer energy from carbohydrates, fats, and proteins during metabolism. They must be regularly consumed through foods like whole grains, vegetables, fruits, nuts, seeds, dairy, and meat as they are water soluble. A deficiency in any of the B vitamins can lead to conditions ranging from anemia and skin rashes to neurological disorders.

1. THE BENEFITS OF THE ‘B’ VITAMINS
VITAMIN SOURCES
VITAMIN DEFICIENCIES

2. INTRODUCTION
• B VITAMINS TRANSFER ENERGY IN CARBOHYDRATES, FATS, AND
PROTEINS TO ATP, WHICH IS USED TO FUEL THE BODY
(GROSVENOR & SMOLIN, 2015).
• B VITAMINS ARE WATER SOLUBLE AND MUST BE CONSUMED OFTEN
TO PREVENT DEPLETION IN THE BODY (GROSVENOR & SMOLIN,
2015).

3. THE 8 FORMS OF B VITAMINS
1. THIAMIN/B1
2. RIBOFLAVIN/B2
3. NIACIN/B3/NICOTINAMIDE/NICOTINIC ACID
4. BIOTIN
5. PANTOTHENIC ACID/CALCIUM PANTOTHENATE
6. PYRIDOXINE/B6
7. FOLATE/FOLIC ACID
8. COBALAMIN/B12

4. THIAMIN/B1
FUNCTIONS
COENZYME IN GLUCOSE & METABOLISM OF ENERGY
NEUROTRANSMITTER SYNTHESIS & NERVE CELL FUNCTION
FOOD SOURCES
WHOLE GRAINS, ENRICHED GRAINS, SEEDS, NUTS, LEGUMES, AND PORK
(GROSVENOR & SMOLIN, 2015)
DEFICIENCY DISEASE
BERIBERI
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thor is licensed
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5. RIBOFLAVIN/B2
FUNCTIONS
COENZYME FOR LIPID METABOLISM
COENZYME FOR ENERGY METABOLISM
FOOD SOURCES
WHOLE GRAINS, ENRICHED GRAINS, DARK-GREEN VEGETABLES, DAIRY
PRODUCTS, MEATS (GROSVENOR & SMOLIN, 2015)
NO DEFICIENCIES
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Author is licensed under CC
BY-NC-ND

6. NIACIN/B3
FUNCTIONS
LIPID SYNTHESIS
COENZYME IN ENERGY METABOLISM
FOOD SOURCES
CHICKEN, FISH, BEEF, LEGUMES, PEANUTS, WHOLE GRAINS, AND ENRICHED
GRAINS
DEFICIENCIES
PELLAGRA & NEURITIS (SCHLENKER & GILBERT, 2015)
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7. BIOTIN
FUNCTIONS
ENERGY METABOLISM, FATTY ACID METABOLISM, COENZYME IN ENERGY
METABOLISM
FOOD SOURCES
EGG YOLKS, LIVER, CORN, SOY
DEFICIENCIES
DEPRESSION, NAUSEA, DERMATITIS, HALLUCINATIONS (SCHLENKER & GILBERT,
2015)

8. PANTOTHENIC ACID
FUNCTIONS
LIPID SYNTHESIS & COENZYME IN ENERGY METABOLISM
FOOD SOURCES
LEGUMES, MEAT, WHOLE GRAINS
DEFICIENCIES
RASH & FATIGUE (GROSVENOR & SMOLIN, 2015)
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Unknown Author
under CC BY-SA

9. PYRIDOXINE/B6
FUNCTIONS
NEUROTRANSMITTER SYNTHESIS, HEMOGLOBIN SYNTHESIS, COENZYME IN
PROTEIN METABOLISM, COENZYME IN AMINO ACID METABOLISM
FOOD SOURCES
FISH, POULTRY, MEAT, LEGUMES, NUTS, SEEDS, BANANAS, POTATOES, AND
WHOLE GRAINS (SCHLENKER & GILBERT, 2015)
DEFICIENCIES
ANEMIA, HEADACHE, CONVULSIONS, NAUSEA, NEUROLOGICAL PROBLEMS
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10. FOLATE/FOLIC ACID
FUNCTIONS
AMINO ACID METABOLISM & COENZYME IN THE SYNTHESIS OF DNA
FOOD SOURCES
SEEDS, LEGUMES, ORANGE JUICE, LEAFY GREEN VEGETABLES, AND
ENRICHED GRAINS
DEFICIENCIES
NEURAL TUBE DEFECTS, ABNORMAL GROWTH, DIARRHEA, AND
MACROCYTIC ANEMIA
(GROSVENOR & SMOLIN, 2015)
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Unknown
Author is
licensed
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NC-ND

11. COBALAMIN/B12
FUNCTIONS
PROPER NERVE FUNCTION, COENZYME IN FOLATE, MYELIN
MAINTENANCE, HOMOCYSTEINE METABOLISM
FOOD SOURCES
ANIMAL PRODUCTS
DEFICIENCIES
NERVE DAMAGE, MACROCYTIC ANEMIA, PERNICIOUS ANEMIA
(GROSVENOR & SMOLIN, 2015)

12. REFERENCES
GROSVENOR, M.B., SMOLIN, L.A. (2015). VISUALIZING NUTRITION:
EVERYDAY CHOICES. 3RD ED. HOBOKEN, NJ: JOHN WILEY & SONS,
INC.
SCHLENDER, E.D., GILBERT, J. (2015) WILLIAMS’ ESSENTIALS OF
NUTRITION AND DIET THERAPY. 11TH ED. ST. LOUIS, MO: ELSEVIER,
MOSBY