2. Quick Facts...
• B-complex vitamins and vitamin C are water-
soluble vitamins that are not stored in the body and
must be replaced each day.
• These vitamins are easily destroyed or washed
out during food storage and preparation.
• The B-complex group is found in a variety of
foods: cereal grains, meat, poultry, eggs, fish, milk,
legumes and fresh vegetables.
• Citrus fruits are good sources of vitamin C.
• Using mega doses of multivitamins or
supplements is not recommended.
3. B-complex Vitamins
Eight of the water-soluble vitamins are known
as the vitamin B-complex group:
• thiamin (vitamin B1)
• riboflavin (vitamin B2)
• niacin (vitamin B3)
• vitamin B6 (pyridoxine)
• folate (folic acid)
• vitamin B12
• biotin
• pantothenic acid
4. Thiamin: Vitamin B1
• Helps to release energy from foods, promotes
normal appetite, and is important in
maintaining proper nervous system function.
• Enzyme cofactor in energy metabolism:
Carbohydrates and BCAA.
• Supports normal appetite and nervous system
function.
6. Food Sources for Thiamin
• Pork, liver and legumes
• whole grains and fortified grain products such as cereal
• enriched products like bread, pasta, rice, and tortillas
The Recommended Dietary Allowance (RDA) for
thiamin:
1.2 mg/day for adult males
1.1 mg/day for adult females.
7. Riboflavin: 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.
• Enzyme cofactor in energy metabolism: Fatty
acid oxidations.
9. Food Sources for Riboflavin
• Organ meats such as liver
• Dark green vegetables and legumes
• Milk products (opaque container for milk to prevent
vitamin loss)
• Whole and enriched grain products such as bread, cereal
and pasta
The Recommended Dietary Allowance (RDA) for riboflavin:
1.3 mg/day for adult males
1.1 mg/day for adult females.
10. Niacin: Vitamin B3, Nicotinamide,
Nicotinic Acid
• It is involved in energy production, normal
enzyme function, digestion, promoting normal
appetite, healthy skin and nerves.
• Enzyme cofactor in energy metabolism: amino
acids, fatty acids and glucose
• Support steroid synthesis of the skin, nervous
system and digestive system.
12. Food Sources for Niacin
• Liver
• Fish
• Poultry
• Meat
• Peanuts
• Whole and enriched grain products.
The Recommended Dietary Allowance (RDA) for niacin:
16 mg/day for adult males
14 mg/day for adult females.
13. Vitamin B6: Pyridoxine, Pyridoxal,
Pyridoxamine
• Aids in protein metabolism and red blood cell
formation.
• It is also involved in the body’s production of
chemicals such as insulin and hemoglobin.
15. Food Sources for Vitamin B6
• Pork
• Meats
• Whole grains and cereals
• Legumes, and green, leafy vegetables
The Recommended Dietary Allowance (RDA) for
vitamin B6:
1.3 mg/day for adult males and females through age fifty.
For infants, breast milk and most infant formulas contain
enough vitamin B6.
16. Folate: Folic Acid, Folacin
• 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.
• Nucleic acid synthesis: new cells synthesis
• Cofactor in amino acid metabolism
18. Food Sources for Folate
• Liver
• Kidney
• Meats
• Fish
• Legumes
• Citrus fruits
• Whole grains
• Fortified grains and
cereals
• Dark green leafy
vegetables
The Recommended
Dietary Allowance
(RDA) for folate:
400 mcg/day for adult
males and females
Pregnancy will increase
the RDA for folate to 600
mcg/day
19. Vitamin B12: Cobalamin
• Aids in the building of genetic material,
production of normal red blood cells, and
maintenance of the nervous system.
• Cofactor in energy fatty acids and amino acids
metabolism.
• Synergies with folic acids.
24. Food Sources for Biotin
• Liver
• Kidney
• egg yolk
• Milk
• Most fresh vegetables
• Yeast breads and cereals
• Intestinal bacteria
The Adequate Intake (AI) for Biotin:
30 mcg/day for adult males and females
25. Pantothenic Acid
• Involved in energy production, and aids in the
formation of hormones and the metabolism of
fats, proteins, and carbohydrates from food.
27. Food Sources for Pantothenic Acid
• Liver
• Kidney
• Meats
• Egg yolk
• Whole grains
• Legumes
• Intestinal bacteria
The Adequate Intake (AI) for Pantothenic Acid:
5 mg/day for both adult males and females
28. Vitamin C: Ascorbic Acid, Ascorbate
What is Vitamin C
• Help us to remain in proper working
condition.
• It 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 iron,
and acting as an antioxidant.
29. • Since our bodies cannot produce or store vitamin
C, an adequate daily intake of this nutrient is
essential for optimum health.
• Vitamin C works with vitamin E as an antioxidant,
and plays a crucial role in neutralizing free
radicals throughout the body.
• An antioxidant can be a vitamin, mineral, or a
carotenoid, present in foods, that slows the
oxidation process and acts to repair damage to
cells of the body.
• Studies suggest that vitamin C may reduce the
risk of certain cancers, heart disease, and
cataracts.
31. Food Sources for Vitamin C
• Consuming vitamin C-rich foods is the best method to
ensure an adequate intake of this vitamin. While many
common plant foods contain vitamin C, the best sources
are 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.
The Recommended Dietary Allowance (RDA) for Vitamin C:
90 mg/day for adult males and 75 mg/day for adult females
For those who smoke cigarettes, the RDA for vitamin C
increases by 35 mg/day, in order to counteract the oxidative
effects of nicotine.
32. PHYSICAL AND CHEMICAL PROPERTIES
Water-Soluble
Vitamins
Solubility Stability
Thiamine
(vitamin B1)
Soluble in water; slightly
soluble in ethanol;
insoluble in ether
and benzene.
Stable in acidic solution,
unstable in light or
being heated.
Riboflavin
(vitamin B2)
Soluble in basic aqueous
solution; slightly soluble
in water and ethanol;
insoluble in chloroform
and ether
Unstable in light, and
heating; slightly unstable in
basic solution
Nicotinamide
(vitamin B3)
Soluble in water, ethanol,
and glycerol.
Stable in acidic and
basic solutions; stable
when exposed to airNicotinic acid
(vitamin B3)
Soluble in water
33. Pantothenic acid
(vitamin B5)
Soluble in water, ethanol,
alkali carbonate hydroxide
solution and alkali
solution;
insoluble in ether.
Unstable in acidic and
basic solutions;
unstable when heated;
calcium salt is stable
Pyridoxine/
pyridoxal
hydrochloride
(vitamin B6 )
Soluble in water, ethanol,
methanol, and acetone;
insoluble in ether and
chloroform
Stable in acid solution;
unstable in alkali
solution.
Folic acid
(vitamin B9)
Soluble in alkali solution;
slightly soluble in
methanol;
insoluble in water
and ethanol.
Stable when exposed
to air; unstable when
exposed to light.
Ascorbic acid
(vitamin C)
Soluble in water; slightly
soluble in ethanol;
insoluble in ether
Unstable when exposed
to air
Cyanocobalamine
(vitamin B12)
Soluble in water and
ethanol; insoluble in ether,
acetone, and chloroform
Unstable in alkali and
strong acid solutions
