Vitamin C (Ascorbic acid)

In 1746, James Lind, a British physician, conducted the first nutrition experiment on human beings in an effort to find a cure for scurvy. However, it was not until nearly 200 years later that ascorbic acid, or vitamin C, was discovered. Vitamin C participates in many reactions by donating electrons as hydrogen atoms. In a reducing reaction, the electron in the hydrogen atom donated by vitamin C combines with other participating molecules, making vitamin C a reducing agent, essential to the activity of many enzymes. By neutralizing free radicals, vitamin C may reduce the risk of heart disease, certain forms of cancer, and cataracts.

Vitamin C is needed to form and maintain collagen, a fibrous protein that gives strength to connective tissues in skin, cartilage, bones, teeth, and joints. Collagen is also needed for the healing of wounds. When added to meals, vitamin C increases intestinal absorption of iron from plant-based foods. High concentration of vitamin C in white blood cells enables the immune system to function properly by providing protection against oxidative damage from free radicals generated during their action against bacterial, viral, or fungal infections. Vitamin C also recycles oxidized vitamin E for reuse in cells, and it helps folic acid convert to its active form, (THF). Vitamin C helps synthesize carnitine, adrenaline, epinephrine, the neurotransmitter serotonin, the thyroid hormone thyroxine, bile acids, and steroid hormones.

A deficiency of vitamin C causes widespread connective tissue changes throughout the body. Deficiencies may occur in people who eat few fruits and vegetables, follow restrictive diets, or abuse alcohol and drugs. Smokers also have lower vitamin-C status. Supplementation may be prescribed by physicians to speed the healing of bedsores, skin ulcers, fractures, burns, and after surgery. Research has shown that doses up to 1 gram per day may have small effects on duration and severity of the common cold, but not on the prevention of its occurrence.

Some conditions have been shown to increase vitamin C requirements. They are:

1. environmental stress,
2. use of certain drugs (such as oral contraceptives),
3. tissue healing of wounds,
4. growth (children and pregnant women),
5. fever and infection, and
6. smoking.

Vitamin C also serves as an antioxidant. It works with vitamin E as a free-radical scavenger. Studies suggest that vitamin C may reduce the risk of certain cancers, heart disease and cataracts. Research continues to document the degree of these effects.

Vitamin C can be lost from foods because of its water solubility, and sensitivity to heat, air or oxygen. The addition of alkalis, such as bicarbonate of soda, and the use of copper cookware can also destroy it.

Common food sources	Citrus fruits, strawberries, broccoli, green vegetables and fruit.
Major functions	Essential for the maintenance of bones, teeth and gums, ligaments and blood vessels. It is also necessary for ensuring a normal immune response to infection.
Recommended daily intake	Infants: 40 - 50 mg Children: 15 - 25 mg Adolescents: 45 - 75 mg Men: 90 mg Women: 75 mg Pregnant Women: 80 - 85 mg Lactating Women: 115 -120 mg Smokers: + 35 mg.
Deficiency symptoms	Scurvy: fatigue, poor wound healing, pinpoint hemorrhages around hair follicles on back of arms & legs, bleeding gums & joints.
Overconsumption symptoms	Megadoses over 2 g/day causes nausea, abdominal cramps, and diarrhea.
Stability in foods	Vitamin C can be lost from foods because of its water solubility, and sensitivity to heat, air or oxygen. The addition of alkalis, such as bicarbonate of soda, and the use of copper cookware can also destroy it.

Vitamin C Food Chart

Cereals, Cakes, Biscuits, Desserts	Content(milligram per 100 grams)
Cheesecake	2
Jam tart	4
Pizza,cheese & tomato	3
Triffle	1

Fish and Seafoods	Content(milligram per 100grams)
Roe, Cod, fried	26

Meat and Meat Products	Content(milligram per 100 grams)
Chicken livers, fried	13
Lamb, brain, boiled	17
Lamb, heart, roast	11
Lamb, kidney, fried	9
Lamb, Liver, fried	12

Milk and Milk Products	Content(milligram per 100 grams)
Milk, cow's,cond,skim,sweet	2
Dried,skimmed	6
Dried,whole	6
Goat's	2
Human	4
Yoghurt	1
Cream	1
Milkshake	1

Vegetables	Content(milligram per 100 grams)
Mushrooms, raw	3
Broccoli, boiled	34
Cauliflower, raw	60
Cauliflower, boiled	20
Cabbage, raw	60
Cabbage, bolied	15
Carrots, raw	6
Carrots, boiled	4
Beans, French, boiled	5
Asparagus, boiled	10
Bamboo shoots	4
Celery, raw	7
Celery, boiled	5
Cucumber, slices	8
Beet root, slices, boiled	5
Egg plant	3
Lettuce, rawleaves	15
Onions, Raw	10
Onions, boiled	6
Peas, canned	8
Potato baked/boiled	8/9
Parsley, spring	150
Potato chips	10
Pumpkin	5
Radish	25
Spinach leaves	25
Sweet corn	9
Parsnip	10

Fruits	Content(milligram per 100 grams)
Apple	6
Banana	10
Apricot, dried	6
Avocado pear	15
Blackberries	20
Cherries	4
Currants, black	200
Figs	2
Grapes	3
Guava	180
Grapefruit	19
Lemon slices	80
Juice	50
Lychees	8
Mango	30
Orange	38
Orange juice	50
Papaya	65
Pear	2
Pineapple	25
Plums	3
Peach	7

Sugars, jams and spread	Content(milligram per 100 grams)
Almond	0.1
Jam fruit	10
Marmalde	10

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Sauces and condiments	Content(milligram per 100 grams)
Chilli sauce	30
Tomato sauce	10
Chutney, tomato	8
Barbecue sauce	5
Tartaric sauce	3

Beverages	Content(milligram per 100 grams)
Ovaltin	48
Cider,sweet,non-alcoholic	2

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VITAMIN B-12(cyano-cobalamin)

Vitamin B12 is found in its free-vitamin form, called cyanocobalamin, and in two active coenzyme forms. Absorption of vitamin B12 requires the presence of intrinsic factor, a protein synthesized by acid-producing cells of the stomach. The vitamin is absorbed in the terminal portion of the small intestine called the ileum. Most of body's supply of vitamin B12 is stored in the liver.

Vitamin B12 is efficiently conserved in the body, since most of it is secreted into bile and reabsorbed. This explains the slow development (about two years) of deficiency in people with reduced intake or absorption. Vitamin B12 is stable when heated and slowly loses its activity when exposed to light, oxygen, and acid or alkaline environments.

Vitamin B12 coenzymes help recycle folate coenzymes involved in the synthesis of DNA and RNA, and in the normal formation of red blood cells. Vitamin B12 prevents degeneration of the myelin sheaths that cover nerves and help maintain normal electrical conductivity through the nerves.

Animals ultimately acquire vitamin B-12 from microorganisms, people eating animal products are unlikely to suffer any deficiency. People in traditional vegetarian cultures probably obtained most of their vitamin B-12 through microbial contamination of food. Small amounts may also be obtained from water through its association with soil micro-organisms, and from bacteria normally living in the mouth. With newer, more hygienic practices, vitamin B-12 deficiency sometimes now occurs in people on a vegetarian diet, especially the infants of vegetarian mothers. It has been suggested that a few plants, like comfrey, might be sources of vitamin B-12, But, in the case of comfrey to eat enough of it to obtain the recommended amount of vitamin U-12 would be to risk toxicity and liver damage.

Vitamin-B12 deficiency results in pernicious anemia, which is caused by a genetic problem in the production of intrinsic factor. When this occurs, folate function is impaired, leading to macrocytic anemia due to interference in normal DNA synthesis. Unlike folate deficiency, the anemia caused by vitamin-B12 deficiency is accompanied by symptoms of nerve degeneration, which if left untreated can result in paralysis and death.

Since vitamin B12 is well conserved in the body, it is difficult to become deficient from dietary factors alone, unless a person is a strict vegan and consumes a diet devoid of eggs and dairy for several years. Deficiency is usually observed when B12 absorption is hampered by disease or surgery to the stomach or ileum, damage to gastric mucosa by alcoholism, or prolonged use of anti-ulcer medications that affect secretion of intrinsic factor. Agerelated decrease in stomach-acid production also reduces absorption of B12 in elderly persons. These groups are advised to consume fortified foods or take a supplemental form of vitamin B12.

Common food sources	Meat, liver, kidney, fish, eggs, milk and milk products, oysters, shellfish, poultry, ready-to-eat fortified breakfast cereals, fermented dairy products (cheese, yogurt, etc). The use of fortified foods and supplements are recommended for adults 51 and over.
Major functions	Aids in building of genetic material; aids in development of normal red blood cells; maintenance of nervous system.
Recommended daily intake	Infants: 0.4 - 0.5 microg Children: 0.9 - 1.2 microg Adolescents: 1.8 microg Men & Women: 2.4 microg Pregnant Women: 2.6 microg Lactating Women: 2.8 microg.
Deficiency symptoms	Pernicious Anemia: macrocytic anemia, nervous system disturbances; paresthesia (tingling and numbness in limbs), difficulty walking, loss of bowel and bladder control, dementia.
Overconsumption symptoms	None Reported.
Stability in foods	Vitamin B-12 is water soluble and can be lost in cooking water. It is not sensitive to heat, light, air or oxygen, but can be destroyed by alkaline conditions.

Vitamin B-12 Food Chart

Egg And Chesse Dishes	Content(milligram per 100 grams)
Egg,boiled	1.7
Egg,fried	1.7
Omelette	1.5
Poached	1.7
Raw	1.7
Scrambled	1.4
Cheese soufflé	1.0

Fish and Seafoods	Content(milligram per 100grams)
Roe, Cod, fried	11
Salmon, canned	4
Sardine, canned	23
Tuna, canned in oil	5
Oysters, raw	15
Lobster, boiled	1
Cod, baked	2
Cod, poached	2
Cod, steamed	3
Fish finger, fried	2

Meat and Meat Products	Content(milligram per 100 grams)
Chicken livers, fried	49
Beef, canned	2
Beef, stewed	2
Beefburger	2
Lamb, brain, boiled	8
Lamb, heart, roast	14
Lamb, kidney, fried	79
Lamb, Liver, fried	81
Pork, chop	1
Pork, Leg roast	1
Sausage, liver	8
Salami slices	1
Rabbit, stewed	6
Pork, grilled	1

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Milk and Milk Products	Content(milligram per 100 grams)
Milk, cow's,cond,skim,sweet	0.5
Dried,skimmed	3
Dried,whole	2
Cheese, Camembert	1.2
Cheddar	1.5
Parmesan	1.5
Cottage	0.5
Edam	1.4
Danish Blue	1.2

Folacin (Vitamin B9)

Folacin or folate, as it is usually called, is the form of vitamin B9 naturally present in foods, whereas folic acid is the synthetic form added to fortified foods and supplements. Both forms are absorbed in the small intestine and stored in the liver. The folic acid form, however, is more efficiently absorbed and available to the body. The availability to the body of folacin in food depends not only on the form, but also on other food properties, such as acidity, the amount of dietary fibre and the amount of carbohydrate.When consumed in excess of needs, both forms are excreted in urine and easily destroyed by heat, oxidation, and light.

All forms of this vitamin are readily converted to the coenzyme form called tetrahydrofolate (THFA), which plays a key role in transferring single-carbon methyl units during the synthesis of DNA and RNA, and in interconversions of amino acids. Folate also plays an important role in the synthesis of neurotransmitters. Meeting folate needs can improve mood and mental functions.

Folate deficiency is one of the most common vitamin deficiencies. Early symptoms are nonspecific and include tiredness, irritability, and loss of appetite. Severe folate deficiency leads to macrocytic anemia, a condition in which cells in the bone marrow cannot divide normally and red blood cells remain in a large immature form called macrocytes. Large immature cells also appear along the length of the gastrointestinal tract, resulting in abdominal pain and diarrhea.

Pregnancy is a time of rapid cell multiplication and DNA synthesis, which increases the need for folate. Folate deficiency may lead to neural tube defects such as spina bifida (failure of the spine to close properly during the first month of pregnancy) and anencephaly (closure of the neural tube during fetal development, resulting in part of the cranium not being formed). Seventy percent of these defects could be avoided by adequate folate status before conception, and it is recommended that all women of childbearing age consume at least 400 micrograms (μg) of folic acid each day from fortified foods and supplements. Other groups at risk of deficiency include elderly persons and persons suffering from alcohol abuse or taking certain prescription drugs.

Common food sources	Ready-to-eat breakfast cereals, enriched grain products, whole grains, fortified grains, green vegetables, liver, kidney, dark green leafy vegetables, meats, fish, legumes, oranges. The use of fortified foods are encouraged for all women of child bearing age (15-45 years).
Major functions	Aids in protein metabolism; promotes red blood cell formation; prevents birth defects of spine, brain; lowers homocystein levels and thus coronary heart disease risk.
Recommended daily intake	Infants: 65 - 80 microg Children: 150 - 200microg Adolescents: 300 - 400 microg Men & Women: 400microg/day Pregnant Women: 600microg Lactating Women: 500 microg
Deficiency symptoms	Megaoblastic (macrocytic) anemia, abdominal pain, diarrhea, birth defects.
Overconsumption symptoms	None (up to 5 mg/day); intake from fortified food and supplements over 1000 microg/day, not including food; folate masks vitamin B12 deficiency allowing progression of neurological damage. Supplements containing >400 microg available by prescription only.
Stability in foods	Easily destroyed by storing, cooking and other processing.

Vitamin B9 Food Chart

Cereals, Cakes, Biscuits, Desserts	Content(milligram per 100 grams)
Yeast, dried	4000
Bran, wheat	260
Bread, brown	36
Crispbread, rye	40
Bread, white	27
Chapati	15
Cake, sponge	7
Cake, sponge	7
Cheesecake	3
Pancake	6
Spaghetti	2
Rice, boiled	6
Pastry	7
Custard	5
Custard tart	6
Jam tart	4
Milk pudding	4
Porridge	6
Triffle	6

Egg And Chesse Dishes	Content(milligram per 100 grams)
Egg,boiled	22
Egg,fried	17
Omelette	15
Poached	16
Raw	25
Scrambled	15
Macaroni cheese	3
Cauliflower cheese	13
Cheese soufflé	12

Fish and Seafoods	Content(milligram per 100grams)
Crab, boiled	20
Salmon, canned	12
Sardine, canned	7
Tuna, canned in oil	15
Lobster, boiled	17
Cod, baked	12
Cod, poached	14
Cod, steamed	12
Fish finger, fried	16

Meat and Meat Products	Content(milligram per 100 grams)
Chicken, boiled	8
Chicken livers, fried	500
Beef, canned	2
Beef, Stewed	16
Beefburger	15
Backon, fried	1
Lamb, brain, boiled	6
Lamb, heart, roast	4
Lamb, kidney, fried	79
Lamb, Liver, fried	240
Pork, chop	6
Pork, Leg roast	6
Sausage, liver	19
Salami slices	3
Rabbit, Stewed	2
Pork, fried	2

Milk and Milk Products	Content(milligram per 100 grams)
Milk, cow's,cond,skim,sweet	10
Dried,skimmed	21
Dried,whole	40
Goat's	1
Human	5
Cheese, Camembert	60
Cheddar	20
Danish Blue	50
Cottage	9
Parmesan	20

Vegetables	Content(milligram per 100 grams)
Mushrooms, raw	23
Broccoli, boiled	110
Cauliflower, raw	39
Cauliflower, boiled	49
Cabbage, raw	90
Cabbage, boiled	35
Carrots, raw	15
Carrots, boiled	8
Beans, French, boiled	28
Asparagus, boiled	15
Beet root slices, boiled	50
Mung, cooked, dahl	20
Chick Peas, cooked dahl	37
Celery Raw	12
Celery, boiled	6
Cucumber slices	16
Lettuce raw, leaves	34
Onions, raw	16
Onions, boiled	8
Peas, Canned	52
Potato, baked	8
Potato, boiled	10
Potato chips	10
Pumpkin	13
Radish	24
Spinach leaves	140
Sweetcorn	33
Parsnip, boiled	30

Fruits	Content(milligram per 100 grams)
Apple	4
Banana	22
Apricot, dried	14
Avocado pear	66
Cherries	7
Dates, dried	21
Grapes	5
Grapefruit	6
Lemon Juice	7
Orange, whole	28
Orange Juice	37
Peach	3
Pear	8
Pineapple	11
Plums	3
Prunes	3
Raisins	4

Nuts	Content(milligram per 100 grams)
Almond	96
Hazelnuts	72
Peanuts	76
Walnut	66

Sugars, Jams and Spreads	Content(milligram per 100 grams)
Peanut butter	53
Marmalade	5
Meat Paste	9

Sauces and condiments	Content(milligram per 100 grams)
Chutney, tomato	11
Mayonnaise	14
Tomato sauce	15

Beverages	Content(milligram per 100 grams)
Cocoa Powder	38
Drinking Chocolate	10
Beer	4
Wine	0.2
Sherry	0.1

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Audio

Biotin (Vitamin B8)

Biotin is the most stable of B vitamins. It is commonly found in two forms: the free vitamin and the protein-bound coenzyme form called biocytin. Biotin is absorbed in the small intestine, and it requires digestion by enzyme biotinidase, which is present in the small intestine. Biotin is synthesized by bacteria in the large intestine, but its absorption is questionable. Biotin containing coenzymes participate in key reactions that produce energy from carbohydrate and synthesize fatty acids and protein.

Biotin deficiency was first recognized because of the effects of a protein called avidin, which is found in raw egg white. Avidin binds and inactivates biotin. Therefore, consumption of raw whites is of concern due to the risk of becoming biotin deficient. Cooking the egg white, however, destroys avidin.

Biotin can be made by gut bacteria and absorbed from the large bowel, so that not all biotin needs to be obtained from food. Theoretically, antibiotics that affect gut bacteria could reduce the amount of biotin available.

Infants may be at risk from biotin deficiency, which shows up as a 'seborrhoeic dermatitis' that responds to biotin. Also, some infants have a metabolic disorder requiring extra biotin. There has been some suggestion that 'cot deaths' or the sudden infant death syndrome may be due, in some cases, to an inadequate intake of biotin.

The biotin in human milk averages about 10 micrograms per 1000 kilocalories (4200 kilojoules) and in infant formulae is usually at least 15 micrograms per 1000 kilocalories. However, a higher concentration of biotin may be preferable for infant formulae because nutrients can be more biologically available to the infant from human milk than from infant formulae.

Common food sources	Liver, kidney, egg yolk, milk, whole grains, nuts and seeds, most fresh vegetables, also made by intestinal bacteria.
Major functions	Helps release energy from carbohydrates; aids in fat synthesis.
Recommended daily intake	Infants: 5 - 6 microg Children: 8 - 12 microg Adolescents: 20 - 25 microg Men & Women: 30 microg Pregnant Women: 30 microg Lactating Women: 35 microg
Deficiency symptoms	Uncommon under normal circumstances; Dermatitis, fatigue; loss of appetite, hair loss (alopecia), nausea, vomiting; depression; muscle pains; anemia, neurological disorders, impaired growth.
Overconsumption symptoms	None
Stability in foods	Biotin is sensitive to air and oxygen and also to alkaline conditions.

Vitamin B8 Food Chart

Cereals, Cakes, Biscuits, Desserts	Content(milligram per 100 grams)
Yeast, dried	200
Bran, wheat	14
Bread, brown	3
Crispbread, rye	7
Bread, white	1
Cake, fruit	4
Chapati	2
Cake, sponge	8
Pancake	5
Rice, boiled	1
Pizza, Cheese & Tomato	3
Custard	2
Custard tart	4
Jam tart	1
Milk pudding	0.1
Porridge	2
Triffle	3

Egg And Chesse Dishes	Content(milligram per 100 grams)
Egg,boiled	25
Egg,fried	25
Omelette	22
Poached	25
Raw	25
Scrambled	20
Macaroni cheese	1
Cauliflower cheese	2
Cheese soufflé	10

Fish and Seafoods	Content(milligram per 100grams)
Roe, Cod, fried	15
Salmon, canned	5
Sardine, canned	4
Tuna, canned in oil	3
Oysters, raw	10
Lobster, boiled	5
Cod, baked	3
Cod, poached	3
Cod, steamed	3

Meat and Meat Products	Content(milligram per 100 grams)
Chicken, boiled	4
Chicken livers, fried	170
Ham, canned	1
Beef, canned	2
Beefburger	2
Backon, fried	2
Lamb, brain, boiled	3
Lamb, heart, roast	8
Lamb, kidney, fried	42
Lamb, Liver, fried	41
Pork, chop	2
Pork, Leg roast	2
Sausage, liver	7
Salami slices	3
Pork, fried/grilled	3

Milk and Milk Products	Content(milligram per 100 grams)
Milk, cow's,cond,skim,sweet	4
Dried,skimmed	16
Dried,whole	10
Goat's	2
Human	0.7
Ice-cream	0.2
Cheese, Camembert	5
Cheddar	2
Parmesan	2

Vegetables	Content(milligram per 100 grams)
Broccoli	0.3
Cauliflower, raw	2
Cauliflower, boiled	1
Cabbage, raw	0.1
Carrots, raw	0.6
Carrots, boiled	0.4
Beans, French, boiled	1
Asparagus, boiled	0.2
Celery Raw	0.1
Cucumber slices	0.4
Lettuce raw, leaves	0.7
Onions, raw	0.9
Onions, boiled	0.6
Parsley, spring	0.4
Peas, canned	0.4
Pumpkin	0.04
Radish	0.4
Spinach leaves	0.1

Fruits	Content(milligram per 100 grams)
Apple	0.2
Avocado pear	3
Blackberries	0.4
Cherries	0.3
Currants, black	2
Grapes	0.2
Grapefruit	0.5
Lemon slices	0.5
Juice	0.3
Orange	0.8
Peach	0.2
Pear	0.1
Plums	0.1
Raspberries	2

Nuts	Content(milligram per 100 grams)
Almond	0.4
Chestnuts	1
Walnut	2

Sauces and condiments	Content(milligram per 100 grams)
Chutney, tomato	1
Mayonnaise	12
Tomato sauce	2

Beverages	Content(milligram per 100 grams)
Beer	0.5

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Audio

Vitamin B6

Vitamin B6 is present in three forms: pyridoxal, pyridoxine, and pyridoxamine. Pyridoxine is found mainly in vegetables, and pyridoxal and pyridoxamine, mainly in foods from animal sources. All forms can be converted to the active vitamin-B6 coenzyme in the body. Pyridoxal phosphate (PLP) is the predominant biologically active form. PLP participates in amino acid synthesis and the interconversion of some amino acids. It catalyzes a step in the synthesis of hemoglobin, which is needed to transport oxygen in blood. PLP helps maintain blood glucose levels by facilitating the release of glucose from liver and muscle glycogen. It also plays a role in the synthesis of many neurotransmitters important for brain function. PLP participates in the conversion of the amino acid tryptophan to niacin and helps avoid niacin deficiency. Pyridoxine affects immune function, as it is essential for the formation of a type of white blood cell.

Vitamin B6 is not stable in heat, light, air or oxygen or in alkaline conditions, so cooking and food processing reduce its content in food. Both coenzyme and free forms are absorbed in the small intestine and transported to the liver, where they are phosphorylated and released into circulation, bound to albumin for transport to tissues. Vitamin B6 is stored in the muscle and only excreted in urine when intake is excessive.

With early deficiency of vitamin B-6, ill-defined symptoms such as sleeplessness, irritability and weakness may occur. A bigger vitamin B-6 deficiency may lead to depression, convulsions, abnormal nerve functions (especially in the limbs), dermatitis, cracking of skin at the corner of the mouth and the lips, a smooth tongue, and anaemia.

Those at risk from vitamin B-6 deficiency include alcohol abusers. Certain medication, such as the oral contraceptive pill and isoniazid, which is used to treat tuberculosis, may increase vitamin B-6 requirement. In some metabolic diseases the requirement of vitamin B-6 is increased.

Common food sources	Meats, poultry, Pork, Fish, whole grains and cereals, legumes, avocados, sunflower seeds, green leafy vegetables, spinach, potatoes, bananas.
Major functions	Aids in protein metabolism, absorption; aids in red blood cell formation; helps body use fats.
Recommended daily intake	Infants: 0.1 - 0.3 mg Children: 0.5 - 0.6 mg Adolescents: 1.0 -1.3 mg Men & Women (19 - 50 years): 1.3 mg Men over 50 years: 1.4 mg Women over 50 years: 1.3 mg Pregnant Women: 1.9 mg Lactating Women: 1.2 mg
Deficiency symptoms	Skin disorders, dermatitis, cracks at corners of mouth; irritability; anemia; kidney stones; nausea; convulsion, depression, decline in immune function.
Overconsumption symptoms	None from foods, excess intake above 100 mg/day causes neuropathy (nerve destruction) and skin lesions.
Stability in foods	Considerable losses during cooking.

Vitamin B6 Food Chart

Cereals, Cakes, Biscuits, Desserts	Content(milligram per 100 grams)
Yeast, dried	2
Bran, wheat	1.4
Bread, brown	0.1
Crispbread, rye	0.3
Bread, white	0.04
Cake fruit	0.1
Chapati	0.2
Pancake	0.1
Gingernut	0.05
Cheesecake	0.02
Rice, boiled	0.05
Pastry	0.05
Biscuit, Chocolate	0.04
Custard	0.05
Custard tart	0.05
Jam tart	0.04
Milk pudding	0.05
Triffle	0.05

Egg And Chesse Dishes	Content(milligram per 100 grams)
Egg,boiled	0.1
Egg,fried	0.1
Omelette	0.1
Poached	0.1
Raw	0.1
Scrambled	0.1
Macaroni cheese	0.03
Cauliflower cheese	0.1
Cheese soufflé	0.05

Fish and Seafoods	Content(milligram per 100grams)
Roe, Cod, fried	0.3
Crab, boiled	0.4
Salmon, canned	0.5
Sardine, canned	0.4
Tuna, canned in oil	0.4
Oysters, raw	0.03
Lobster, boiled	0.4
Cod, baked	0.4
Cod, poached	0.4
Cod, steamed	0.4
Fish finger, fried	0.2

Meat and Meat Products	Content(milligram per 100 grams)
Chicken, boiled	0.4
Chicken livers, fried	0.5
Ham, canned	0.2
Beef, canned	0.05
Beef, stewed	0.3
Beefburger	0.2
Backon, fried	0.3
Lamb, brain, boiled	0.1
Lamb, heart, roast	0.4
Lamb, kidney, fried	0.3
Lamb, Liver, fried	0.5
Pork, chop	0.2
Pork pie	0.05
Sausage, liver	0.1
Salami slices	0.2
Rabbit, stewed	0.3
Pork, fried/grilled	0.05

Milk and Milk Products	Content(milligram per 100 grams)
Milk, cow's,cond,skim,sweet	0.03
Dried,skimmed	0.3
Dried,whole	0.2
Goat's	0.04
Human	0.01
Yoghurt	0.04
Ice-cream	0.02
Cheese, Camembert	0.2
Cheddar	0.1
Cottage	0.01
Parmesan	0.1

Vegetables	Content(milligram per 100 grams)
Mushrooms, raw	0.1
Broccoli, boiled	0.1
Cauliflower, raw	0.2
Cauliflower, boiled	0.1
Cabbage, raw	0.2
Cabbage, bolied	0.1
Carrots, raw	0.2
Carrots, boiled	0.1
Beans, French, boiled	0.05
Asparagus, boiled	0.02
Mung, cooked dahl	0.1
Celery, raw	0.1
Celery, boiled	0.1
Cucumber, slices	0.04
Lettuce, raw, leaves	0.05
Onions. Raw	0.1
Bolied	0.1
Parsley, spring	0.3
Peas, canned	0.2
Potato baked/boiled	0.2
Potato chips	0.2
Pumpkin	0.05
Radish	0.1
Spinach leaves	0.2
Sweet corn	0.2
Parsnip	0.05

Fruits	Content(milligram per 100 grams)
Apple	0.02
Banana	0.5
Apricot, dried	0.2
Avocado pear	0.4
Blackberries	0.05
Cherries	0.04
Currants, black	0.1
Dates,dried	0.2
Figs	0.1
Grapes	0.1
Grapefruit	0.01
Lemon slices	0.1
Juice	0.05
Orange	0.05
Peach	0.02
Pear	0.01
Pineapple	0.1
Plums	0.05
Prunes	0.2
Raisins	0.3
Raspberries	0.05

Nuts	Content(milligram per 100 grams)
Almond	0.1
Brazil nut	0.2
Chestnuts	0.3
Peanuts	0.4
Walnut	0.7

Sauces and condiments	Content(milligram per 100 grams)
Chutney, tomato	0.1
Tomato sauce	0.1

Beverages	Content(milligram per 100 grams)
Cocoa powder	0.05
Drinking chocolate	0.02
Wine	0.02
Beer	0.02

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Vitamin B5 (Pantothenic Acid)

Pantothenic acid, also known as vitamin B5, is well known as the "anti-stress vitamin".

Pantothenic acid is widely distributed in nature and is present in a wide variety of foods.
Pantothenic acid is released from coenzyme A in food in the small intestine. After absorption, it is transported to tissues, where coenzyme A is resynthesized. Coenzyme A is essential for the formation of energy as adenosine triphosphate (ATP) from carbohydrate, protein, alcohol, and fat. Coenzyme A is also important in the synthesis of fatty acids, cholesterol, steroids, and the neurotransmitter acetylcholine, which is essential for transmission of nerve impulses to muscles.

Chemically it is the amide between D-pantoate and beta-alanine. Its name is derived from the Greek pantothen (παντόθεν) meaning "from everywhere" and small quantities of pantothenic acid are found in nearly every food, with high amounts in whole grain cereals, legumes, eggs, meat, and royal jelly. It is commonly found as its alcohol analog, the provitamin panthenol, and as calcium pantothenate.

Pantothenic acid is stable in moist heat. It is destroyed by vinegar (acid), baking soda (alkali), and dry heat. Significant losses occur during the processing and refining of foods.

Dietary deficiency occurs in conjunction with other B-vitamin deficiencies. In studies, experimentally induced deficiency in humans has resulted in headache, fatigue, impaired muscle coordination, abdominal cramps, and vomiting.

Common food sources	Liver, kidney, meats, egg yolk, whole grains, legumes; also made by intestinal bacteria.
Major functions	Involved in energy production; aids in formation of hormones.
Recommended daily intake	Infants: 1.7 - 1.8 mg Children: 2 - 3 mg Adolescents: 4 - 5 mg Men & Women: 5 mg Pregnant Women: 6 mg Lactating Women: 7 mg
Deficiency symptoms	Uncommon due to availability in most foods; fatigue; nausea, abdominal cramps; difficulty sleeping.
Overconsumption symptoms	None
Stability in foods	About half of pantothenic acid is lost in the milling of grains and heavily refined foods.

Vitamin B5 Food Chart

Cereals, Cakes, Biscuits, Desserts	Content(milligram per 100 grams)
Yeast, dried	11
Bran, wheat	2.5
Bread, brown	0.3
Crispbread, rye	1
Bread, white	0.3
Cake fruit	0.2
Chapati	0.5
Pancake	0.5
Rice, boiled	0.2
Pastry	0.1
Custard	0.4
Custard tart	0.4
Jam tart	0.1
Milk pudding	0.3
Porridge	0.1
Triffle	0.4

Egg And Chesse Dishes	Content(milligram per 100 grams)
Egg,boiled	1.5
Egg,fried	1.5
Omelette	1.5
Poached	1.5
Raw	2
Scrambled	1.5
Macaroni cheese	0.2
Cauliflower cheese	0.4
Cheese soufflé	0.5

Fish and Seafoods	Content(milligram per 100grams)
Roe, Cod, fried	2.5
Crab, boiled	0.5
Salmon, canned	0.5
Sardine, canned	0.4
Tuna, canned in oil	0.4
Oysters, raw	0.5
Lobster, boiled	1.5
Cod, baked	0.2
Cod, poached	0.2
Cod, steamed	0.2

Meat and Meat Products	Content(milligram per 100 grams)
Chicken, boiled	1
Chicken livers, fried	5.5
Ham, canned	0.5
Beef, canned	0.4
Beef, stewed	1
Beefburger	0.5
Backon, fried	0.3
Lamb, brain, boiled	1.5
Lamb, heart, roast	4
Lamb, kidney, fried	5
Lamb, Liver, fried	7.5
Pork, chop	1
Pork, Leg roast	1
Sausage, liver	1.5
Salami slices	1
Rabbit, stewed	0.4
Pork, fried/grilled	0.5

Milk and Milk Products	Content(milligram per 100 grams)
Milk, cow's,cond,skim,sweet	1
Dried,skimmed	3.5
Dried,whole	2.5
Goat's	0.3
Human	0.3
Ice-cream	0.2
Cheese, Camembert	1.5
Cheddar	0.3
Parmesan	0.3

Vegetables	Content(milligram per 100 grams)
Mushrooms, raw	2
Broccoli, boiled	0.7
Cauliflower, raw	0.5
Cauliflower, boiled	0.4
Cabbage, raw	0.2
Cabbage, bolied	0.2
Carrots, raw	0.3
Carrots, boiled	0.2
Beans, French, boiled	0.07
Asparagus, boiled	0.07
Celery, raw	0.4
Celery, boiled	0.3
Cucumber, slices	0.3
Lettuce, raw, leaves	0.2
Onions. Raw	0.1
Bolied	0.1
Parsley, spring	0.3
Peas, canned	0.2
Potato baked/boiled	0.2
Potato chips	0.2
Pumpkin	0.4
Radish	0.2
Spinach leaves	0.2
Sweet corn	0.4
Parsnip	0.4

Fruits	Content(milligram per 100 grams)
Apple	0.08
Banana	0.3
Apricot, dried	0.7
Avocado pear	1
Blackberries	0.3
Cherries	0.2
Currants, black	0.4
Dates,dried	0.8
Figs	0.3
Grapes	0.04
Grapefruit	0.1
Lemon slices	0.2
Juice	0.1
Mango	0.04
Orange	0.2
Peach	0.1
Pear	0.05
Pineapple	0.2
Plums	0.2
Prunes	0.5
Raisins	0.1
Raspberries	0.2

Nuts	Content(milligram per 100 grams)
Almond	2.5
Brazil nut	0.2
Chestnuts	0.5
Peanuts	2
Walnut	0.9

Sauces and condiments	Content(milligram per 100 grams)
Chutney, tomato	0.2
Mayonnaise	1
Tomato sauce	0.3

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Vitamin B3 (Niacin)

Niacin exists in two forms, nicotinic acid and nicotinamide. Both forms are readily absorbed from the stomach and the small intestine. Niacin is stored in small amounts in the liver and transported to tissues, where it is converted to coenzyme forms. Any excess is excreted in urine.

Niacin is one of the most stable of the B vitamins. It is resistant to heat and light, and to both acid and alkali environments. The human body is capable of converting the amino acid tryptophan to niacin when needed. To obtain 1 milligram of niacin, we need 60 milligrams of tryptophan. However, when both tryptophan and niacin are deficient, tryptophan is used for protein synthesis.

There are two coenzyme forms of niacin: nicotinamide adenine dinucleotide (NAD+) and nicotinamide adenine dinucleotide phophate (NADP+). They both help break down and utilize proteins, fats, and carbohydrates for energy. Niacin is essential for growth and is involved in hormone synthesis.

Pellagra results from a combined deficiency of niacin and tryptophan , in which there are symptoms of dermatitis in skin exposed to the sun, diarrhoea and dementia. Long-term deficiency leads to central nervous system dysfunction manifested as confusion, apathy, disorientation, and eventually coma and death.

Common food sources	Liver, poultry, meat, fish, eggs, milk, peanuts, whole and enriched grain products, cereals, peanuts, mushrooms, yeast.
Major functions	Energy production from foods; aids digestion, promotes normal appetite; promotes healthy skin, nerves.
Recommended daily intake	Infants: 2 - 4 mg Children: 6 - 8 mg Adolescents: 12 - 16 mg Men: 16 mg Women: 14 mg Pregnant Women: 18 mg Lactating Women: 17 mg
Deficiency symptoms	Pellagra: diarrhea, dermatitis, dementia, and death
Overconsumption symptoms	Abnormal liver function; cramps; nausea; irritability.
Stability in foods	Stable.

Vitamin B3 Food Chart

Cereals, Cakes, Biscuits, Desserts	Content(milligram per 100 grams)
Yeast, dried	36
Wheat, biscuit	9
Bran, wheat	29.5
Corn Flakes	9
Bread, brown	2.5
Crispbread, rye	1
Gingernut	1
Bread, white	1
Cake, fruit/plain	0.5
Chapati	1.5
Cheesecake	0.5
Pancake	0.5
Pasta, macaroni,spaghetti	0.3
Rice, boiled	0.3
Rice, puffed	9
Pastry	1
Biscuit, chocolate	0.5
Custard	0.1
Custard tart	0.6
Fruit pie	0.5
Jam tart	0.5
Milk pudding	0.1
Triffle	0.2

Egg And Chesse Dishes	Content(milligram per 100 grams)
Egg,boiled	0.1
Egg,fried	0.1
Omelette	0.1
Poached	0.1
Raw	0.1
Scrambled	0.1
Macaroni cheese	0.2
Cauliflower cheese	0.4
Cheese soufflé	0.2

Fish and Seafoods	Content(milligram per 100grams)
Roe, Cod, fried	1.5
Crab, boiled	2.5
Salmon, canned	7
Sardine, canned	7
Tuna, canned in oil	13
Oysters, raw	1.5
Lobster, boiled	1.5
Cod, baked	1.5
Cod, poached	1.5
Cod, steamed	2
Fish cake, fried	1
Fish finger, fried	1.5

Meat and Meat Products	Content(milligram per 100 grams)
Chicken, boiled	6.5
Chicken livers, fried	10.5
Ham, canned	4
Beef, canned	2.5
Beef, stewed	1.5
Beefburger	4
Backon, fried	5
Lamb, brain, boiled	2
Lamb, heart, roast	9
Lamb, kidney, fried	9.5
Lamb, Liver, fried	15
Pork, chop	4.5
Pork pie	2
Sausage, liver	4.5
Salami slices	4.5
Rabbit, stewed	4.3
Pork, fried/grilled	4.5

Milk and Milk Products	Content(milligram per 100 grams)
Milk, cow's,cond,skim,sweet	0.3
Dried,skimmed	1.2
Dried,whole	0.6
Goat's	0.2
Human	0.2
Milkshake	0.2
Yoghurt	0.1
Ice-cream	0.1
Cheese, Camembert	0.8
Cheddar	0.1
Cheese spread	0.1
Cottage	0.1
Parmesan	0.3
Swiss	0.1
Cream	0.1

Vegetables	Content(milligram per 100 grams)
Mushrooms	4
Broccoli	0.6
Cauliflower, raw	0.6
Cauliflower, boiled	0.4
Cabbage, raw	0.3
Cabbage, bolied	0.2
Carrots, raw	0.6
Carrots, boiled	0.4
Beans, French, boiled	0.3
Asparagus, boiled	0.4
Bamboo shoots	0.6
Mung, cooked, dahl	0.4
Soya, boiled	0.6
Celery, raw	0.3
Celery, boiled	0.2
Cucumber, slices	0.2
Egg plant	0.5
Lettuce, raw, leaves	0.3
Onions. Raw	0.2
Bolied	0.1
Parsley, spring	1
Spring Onion	0.2
Potato baked/boiled	1
Potato chips	1
Pumpkin	0.4
Radish	0.2
Spinach leaves	0.4
Sweet corn	1.5
Parsnip	0.7

Fruits	Content(milligram per 100 grams)
Apple	0.1
Banana	0.6
Apricot, dried	3
Avocado pear	1
Blackberries	0.4
Cherries	0.3
Currants, black	0.3
Dates,dried	2
Figs	0.4
Grapes	0.2
Grapefruit	0.1
Guava	0.9
Lemon slices	0.2
Juice	0.1
Lychees	0.2
Mango	0.3
Orange	0.2
Papaya	0.3
Peach	0.9
Pear	0.1
Pineapple	0.2
Plums	0.3
Prunes	0.1
Raisins	0.5
Raspberries	0.4

Nuts	Content(milligram per 100 grams)
Almond	2
Brazil nut	1.5
Cashews	2
Chestnuts	0.2
Coconut	0.6
Peanuts, Raw/Roasted	11/16
Walnut	1

Sweets	Content(milligram per 100 grams)
Caramel	0.2
Chocolate, square, Milk	0.2
Jelly bean	0.1

Sauces and condiments	Content(milligram per 100 grams)
Chilli sauce	0.6
Chutney, tomato	0.5
Barbecue sauce	0.3
Soya sauce	0.4
Tomato sauce	1
Pickles	0.2

Beverages	Content(milligram per 100 grams)
Ovaltine	18
Cocoa powder	1.5
Coffee	0.7
Drinking chocolate	0.5
Tea	0.1
Wine	0.1
Sherry	0.1
Beer	0.3

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