This document discusses water soluble vitamins, which are divided into B complex and non-B complex groups. It provides details on the food sources, recommended daily intake, and roles in the body of 8 B complex vitamins (Thiamine, Riboflavin, Niacin, Pantothenic Acid, Pyridoxine, Cobalamin, Folic Acid) and the non-B complex vitamin C. The vitamins aid various functions including energy production, enzyme function, red blood cell formation, and immune system support.

1. NAME ALI ZEESHAN
GROUP 55
SUBJECT HYGIENE
SEMESTER 5TH
TOPIC WATER SOLUBLE
VITAMINS

2. Water soluble vitamins
Water soluble vitamins are divided into two groups:
B complex group Non B complex group
B1 Thiamine
B2 Riboflavin
B3 Niacin
B5 Pantothinic acid
B6 Pyridoxine
B12 Cobalamin
Folic acid
Vitamin C or Ascorbic
acid

3. Vitamin B1:
Thiamin:
Thiamin, or vitamin B1, helps to release energy from foods, promotes normal
appetite, and is important in maintaining proper nervous system function.
Food Sources for Thiamin
Sources include:
 peas, pork, liver, and legumes.
 Most commonly, thiamin is found in whole grains and
fortified grain products such as cereal, and enriched
products like bread, pasta, rice, and tortillas
Consumption rate:
 1.2 mg/day for adult males
1.1 mg/day for adult females
Role in internal balance:
B COMPLEX :

4. Riboflavin: Vitamin B2
Food Sources for riboflavin:
Sources include:
 liver, eggs
dark green vegetables, legumes
whole and enriched grain products, and
milk
Riboflavin, or vitamin B2, helps to release energy from foods, promotes
good vision, and healthy skin.
It also helps to convert the amino acid tryptophan (which makes up
protein) into niacin.
Consumption rate:
 1.3 mg/day for adult males
1.1 mg/day for adult females
Role in internal balance:

5. Niacin: Vitamin B3
Food Sources for Niacin:
Sources include:
 liver, fish,
 poultry, meat, peanuts, and
enriched grain products.
Niacin, or vitamin B3, is involved in:
 energy production,
 normal enzyme function, digestion, promoting normal appetite, healthy
skin, and nerves.
Consumption rate:
16 mg/day for adult males
14 mg/day for adult females
Role in internal balance:

6. Vitamin B5:Pantothenic Acid
Food Sources for Pantothenic Acid
Sources include:
 liver, kidney, meats, egg yolk, whole grains, and legumes.
Pantothenic Acid is also made by intestinal bacteria.
Role in internal balance:
Pantothenic Acid is involved in:
 Energy production, and
aids in the formation of hormones and the metabolism of fats, proteins, and
carbohydrates from food.
Consumption rate:
 Adequate Intake for Pantothenic Acid is
5 mg/day for both adult males and females

7. Vitamin B6: Pyridoxine
Food Sources for Vitamin B6:
Sources include:
pork, meats,
whole grains and cereals, legumes, and
green, leafy vegetables.
Role in internal balance:
 Aids in protein metabolism
 red blood cell formation.
It is also involved in the body’s production of
chemicals such as insulin and hemoglobin.
Consumption rate:
1.3 mg/day for adult males
females through age fifty

8. Vitamin B12: Cobalamin
Food Sources for Vitamin B12
found only in foods of animal origin such as:
meats, liver, kidney, fish, eggs,
milk and milk products,
oysters, shellfish.
Some fortified foods may contain vitamin B12.
Role in internal balance:
 Aids in the building of genetic material,
 production of normal red blood cells, and
maintenance of the nervous system.
Consumption rate:
 B12 is 2.4 mcg/day for adult males and
females

9. Folic Acid
Food Sources for Folic acid:
Sources include:
liver, kidney,
dark green leafy vegetables,
meats, fish, whole grains,
fortified grains and cereals, legumes, and
 citrus fruits
Role in internal balance:
Aids in protein metabolism,
promoting red blood cell formation, and lowering the risk for neural tube
birth defects.
Folate may also play a role in controlling homocysteine levels, thus
reducing the risk for coronary heart disease.
Consumption rate:
400 mcg/day for adult males and females
Pregnancy will increase the rate for
folate to 600 mcg/day

10. Vitamin C: Ascorbic Acid
Food Sources for Vitamin C
sources include citrus fruits For example,
one orange,
a kiwi fruit
6 oz. of grapefruit juice or 1/3 cup of chopped sweet red pepper each
supply enough vitamin C for one day.
Role in internal balance:
Vitamin C benefits the body by holding cells together through
collagen synthesis
 Aids in wound healing, bone and tooth formation, strengthening
blood vessel walls
Improving immune system function, increasing absorption and utilization of
and acting as an antioxidant.
Consumption rate:
90 mg/day for adult males and
75 mg/day for adult females
NON B COMPLEX