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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Audio

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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Audio

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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Audio

Vitamin B2 (Riboflavin)

Riboflavin is a component of two coenzymes—flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD)—that act as hydrogen carriers when carbohydrates and fats are used to produce energy. It is helpful in maintaining good vision and healthy hair, skin and nails, and it is necessary for normal cell growth.

Riboflavin is stable when heated in ordinary cooking, unless the food is exposed to ultraviolet radiation (sunlight). To prevent riboflavin breakdown, riboflavin-rich foods such as milk, milk products, and cereals are packaged in opaque containers.

Riboflavin deficiency causes a condition known as ariboflavinosis, which is marked by cheilosis (cracks at the corners of the mouth), inflammation of the tongue and lips and also cracking and dryness of the lips, oily scaling of the skin. In addition, cataracts may occur more frequently with riboflavin deficiency. Riboflavin deficiency in children causes growth retardation. It is mostly observed in alcoholics and people with poor eating habits, particularly those who consume highly refined and fast foods and those who do not consume milk and milk products. Inadequate intakes of riboflavin would normally be associated with a deficiency of other B-group vitamins, which would result in multiple problems.

Common food sources	Liver, oily fish, milk & dairy products, eggs, dark green leafy vegetables, mushrooms, whole and enriched grain products, fruit, yeast.
Major functions	Helps release energy from foods; promotes good vision, healthy skin.
Recommended daily intake	Infants: 0.3 - 0.4 mg Children: 0.5 - 0.6 mg Adolescents: 0.9 - 1.3 mg Men: 1.3 mg Women: 1.1 mg Pregnant Women: 1.4 mg Lactating Women: 1.6 mg
Deficiency symptoms	Ariboflavinosis: inflammation of tongue (glossitis), cracks at corners of mouth (cheilosis), dermatitis, growth retardation, conjunctivitis, nerve damage, eyes sensitive to light.
Overconsumption symptoms	None
Stability in foods	Sensitive to light; unstable in alkaline solutions

Vitamin B2 Food Chart

Cereals, Cakes, Biscuits, Desserts	Content(milligram per 100 grams)
Yeast, dried	4
Wheat, biscuit	1.3
Bran, wheat	0.4
Corn Flakes	1.3
Bread, brown	0.1
Crispbread, rye	0.1
Gingernut	0.03
Bread, white	0.1
Cake, fruit/plain	0.08/0.1
Chapati	0.04
Cheesecake	0.1
Pancake	0.1
Pasta, macaroni,spaghetti	0.01
Rice, boiled	0.1
Rice, puffed	1.3
Pastry	0.01
Biscuit, chocolate	0.1
Custard	0.2
Custard tart	0.1
Fruit pie	0.02
Jam tart	0.01
Milk pudding	0.1
Porridge	0.01
Triffle	0.1
CornFlour	0.01

Egg And Chesse Dishes	Content(milligram per 100 grams)
Egg,boiled	0.5
Egg,fried	0.4
Omelette	0.3
Poached	0.4
Raw	0.5
Scrambled	0.3
Macaroni cheese	0.1
Cauliflower cheese	0.1
Cheese soufflé	0.3

Fish and Seafoods	Content(milligram per 100grams)
Roe, Cod, fried	0.9
Crab, boiled	0.2
Salmon, canned	0.2
Sardine, canned	0.3
Tuna, canned in oil	0.1
Oysters, raw	0.2
Lobster, boiled	0.05
Cod, baked	0.07
Cod, poached	0.08
Cod, steamed	0.09
Fish cake, fried	0.06
Fish finger, fried	0.07

Meat and Meat Products	Content(milligram per 100 grams)
Chicken, boiled	0.2
Chicken livers, fried	1.7
Ham, canned	0.3
Beef, canned	0.2
Beef, stewed	0.1
Beefburger	0.2
Backon, fried	0.2
Lamb, brain, boiled	0.2
Lamb, heart, roast	1.5
Lamb, kidney, fried	2.3
Lamb, Liver, fried	4.4
Pork, chop	0.2
Pork, Leg roast	0.3
Sausage, liver	1.6
Salami slices	0.2
Rabbit, stewed	0.1
Pork, fried/grilled	0.2

Milk and Milk Products	Content(milligram per 100 grams)
Milk, cow's,cond,skim,sweet	0.6
Dried,skimmed	1.6
Dried,whole	1.1
Goat's	0.2
Human	0.03
Milkshake	0.2
Yoghurt	0.2
Ice-cream	0.2
Cheese, Camembert	0.6
Cheddar	0.5
Cheese spread	0.2
Cottage	0.2
Parmesan	0.5
Swiss	0.4
Cream	0.1

Vegetables	Content(milligram per 100 grams)
Mushrooms	0.4
Broccoli	0.2
Cauliflower, raw	0.1
Cauliflower, boiled	0.06
Cabbage, raw	0.05
Cabbage, bolied	0.03
Carrots, raw	0.05
Carrots, boiled	0.04
Beans, French, boiled	0.07
Asparagus, boiled	0.04
Bamboo shoots	0.07
Mung, cooked, dahl	0.04
Soya, boiled	0.1
Celery, raw	0.03
Celery, boiled	0.02
Cucumber, slices	0.04
Egg plant	0.04
Lettuce, raw, leaves	0.08
Onions. Raw	0.05
Bolied	0.04
Parsley, spring	0.3
Peas, canned	0.1
Potato baked/boiled	0.03
Potato chips	0.04
Pumpkin	0.04
Radish	0.02
Spinach leaves	0.2
Sweet corn	0.08
Parsnip	0.06

Fruits	Content(milligram per 100 grams)
Apple	0.02
Banana	0.07
Apricot, dried	0.2
Avocado pear	0.1
Blackberries	0.04
Cherries	0.06
Currants, black	0.06
Dates,dried	0.02
Figs	0.05
Grapes	0.02
Grapefruit	0.01
Guava	0.03
Lemon slices	0.04
Juice	0.01
Lychees	0.03
Mango	0.04
Orange	0.02
Papaya	0.04
Peach	0.04
Pear	0.02
Pineapple	0.02
Plums	0.03
Prunes	0.2
Raisins	0.08
Raspberries	0.03

Nuts	Content(milligram per 100 grams)
Almond	0.9
Brazil nut	0.1
Cashews	0.2
Chestnuts	0.2
Coconut	0.04
Peanuts	0.07
Walnut	0.1

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	0.09
Chutney, tomato	0.05
Mayonnaise	0.1
Barbecue sauce	0.01
Soya sauce	0.3
Tartaric sauce	0.03
Tomato sauce	0.05
Pickles	0.01

Beverages	Content(milligram per 100 grams)
Ovaltine	2.7
Cocoa powder	0.06
Coffee	0.01
Drinking chocolate	0.04
Tea	0.01
Wine	0.02
Sherry	0.01

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Audio

Vitamin B1 (Thiamin)

Thiamin functions as the coenzyme thiamin pyrophosphate (TPP) in the metabolism of carbohydrate and in conduction of nerve impulses. Thiamin deficiency causes beri-beri, which is frequently seen in parts of the world where polished (white) rice or unenriched white flour are predominantly eaten.

There are three basic expressions of beriberi: childhood, wet, and dry.

Childhood beriberi stunts growth in infants and children.

Wet beriberi is the classic form, with swelling due to fluid retention (edema) in the lower limbs that spreads to the upper body, affecting the heart and leading to heart failure.

Dry beriberi affects peripheral nerves, initially causing tingling or burning sensations in the
lower limbs and progressing to nerve degeneration, muscle wasting, and weight loss.

Thiamine-deficiency disease in North America commonly occurs in people with heavy alcohol consumption and is called Wernicke-Korsakoff syndrome. It is caused by poor food intake and by decreased absorption and increased excretion caused by alcohol consumption.

Common food sources	Pork/pork products, beef, liver, red meat, egg yolk, yeast/baked products, enriched and whole grain cereals, legumes, peas, nuts, and seeds.
Major functions	Helps release energy from foods; promotes normal appetite; important in function of nervous system.
Recommended daily intake	Infants: 0.2 - 0.3 mg Children: 0.5 - 0.6 mg Adolescents: 0.9 - 1.2 mg Men: 1.2 mg Women: 1.1 mg Pregnant/Lactating Women: 1.4 mg
Deficiency symptoms	Beri Beri: anorexia, weight loss, weakness, loss of appetite, peripheral neuropathy Wernicke-Korsakoff syndrome: staggered gait, cross eyes, dementia, disorientation, memory loss
Overconsumption symptoms	None
Stability in foods	Losses depend on cooking method, length, alkalinity of cooking medium; destroyed by sulfite used to treat dried fruits such as apricots; dissolves in cooking water.

Vitamin B1 Food Chart

Cereals, Cakes, Biscuits, Desserts	Content(milligram per 100 grams)
Yeast, dried	2.3
Wheat, biscuit	0.9
Bran, wheat	0.9
Corn Flakes	0.9
Bread, brown	0.2
Crispbread, rye	0.3
Gingernut	0.1
Bread, white	0.2
Cake, fruit/plain	0.08
Chapati	0.3
Cheesecake	0.05
Pancake	0.1
Pasta, macaroni,spaghetti	0.01
Rice, boiled	0.1
Rice, puffed	0.9
Pastry	0.1
Biscuit, chocolate	0.03
Custard	0.05
Custard tart	0.1
Fruit pie	0.05
Jam tart	0.08
Milk pudding	0.04
Porridge	0.05
Triffle	0.05

Egg And Chesse Dishes	Content(milligram per 100 grams)
Egg, boiled	0.08
Egg, fried	0.07
Omelette	0.07
Poached	0.07
Raw	0.09
Scrambled	0.07
Macaroni cheese	0.03
Cauliflower cheese	0.06
Cheese soufflé	0.07

BEVERAGES	Content(milligram per 100 grams)
Cocoa Powder	0.2
Drinking Chocolate	0.06
Milo	2
Ovaltine	1.8

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Audio

Vitamins

Vitamins are organic compounds that the body needs for the maintenance of good health and for growth. By convention, the name vitamin is reserved for certain nutrients that the body cannot manufacture and therefore must get from food.

Vitamins contain no useful energy for the body but they do link and regulate the sequence of metabolic reactions that release energy within the food we consume. Vitamins cannot be made in the body and must be obtained in our diet. A well balanced diet provides an adequate quantity of all vitamins regardless of age and level of physical activity.

The two types of vitamins are classified by the materials in which they will dissolve. Fat-soluble vitamins -- vitamins A, D, E and K -- dissolve in fat before they are absorbed in the blood stream to carry out their functions. Excesses of these vitamins are stored in the liver. Because they are stored, they are not needed every day in the diet.

By contrast, water-soluble vitamins dissolve in water and are not stored; they are eliminated in urine. We need a continuous supply of them in our diets. The water-soluble vitamins are the B-complex group and vitamin C. In contrast to the fat-soluble vitamins, the water-soluble vitamins are not easily stored by the body. They are often lost from foods during cooking or are eliminated from the body.

Fat soluble vitamins should not be consumed in excess as they are stored in the body and an excess can result in side effects. An excess of vitamin A may result in irritability, weight loss, dry itchy skin in children and nausea, headache, diarrhea in adults.

An excess of water soluble vitamins should not result in any side effects as they will disperse in the body fluids and voided in the urine.

Water Soluble Vitamins

B-complex vitamins and vitamin C are water-soluble vitamins that are not stored in the body and must be replaced each day. There are eight of them, namely; B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), niacin (nicotinic acid), B12, folic acid, pantothenic acid, and biotin. The water-soluble vitamins, inactive in their so-called free states, must be activated to their coenzyme forms.

The water-soluble vitamins are absorbed in our intestine, pass directly to the blood, and are carried to the tissues in which they will be utilized. Vitamin B12 requires a substance known as “intrinsic factor for absorption".

Water-soluble vitamins usually are excreted in the urine on a daily basis. Thiamine (B1), riboflavin (B2), pyridoxine (B6), ascorbic acid (C), pantothenic acid, and biotin appear in urine as free vitamins Tissue storage capacity of water soluble vitamins is limited and, as the tissues become saturated, the rate of excretion increases sharply. This keeps us from overdosing but this is also why we need to take these vitamins daily. Unlike the other water-soluble vitamins, however, vitamin B12 is excreted solely in the feces. Some folic acid and biotin is also normally excreted in this way. Although fecal excretion of water-soluble vitamins (other than vitamin B12, folic acid, and biotin) occurs, their source probably is the intestinal bacteria, which synthesize the vitamins, rather than vitamins that we have eaten and used.

The effects of the water-soluble vitamins are obvious in many parts of the body. They act as coenzymes to help the body obtain energy from food. They also are important for normal appetite, good vision, healthy skin, healthy nervous system and red blood cell formation.
We need a continuous supply of them in our diets to ensure proper health and nutrition.

Fat Soluble Vitamins

Fat-soluble vitamins are absorbed, together with fat from the intestine, into the circulation. Once absorbed into the circulation these vitamins are carried to the liver where they are stored.
Vitamins A, D, E and K make up the fat soluble vitamins. Vitamins A, D and K are stored in the liver and vitamin E is distributed throughout the body's fatty tissues.

This storage capability makes the fat-soluble vitamins potentially toxins. Care should be exercised when taking the fat-soluble vitamins. The fat-soluble vitamins, especially vitamin A, should be consumed with care because of their storage capabilities. They have the potential of building up to harmful levels.

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List of FAT foods

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Fat Intake

The acceptable range for fat intake:About 10-30 per cent of energy intake, which for a 35-55 year old man would be 30-80 grams of fat per day, and for a 35-55 year old woman would be 20-60 grams of fat per day.

Fat Food Charts

Cereals, Cakes, biscuits	FAT Content
Barley, pearled, bolied(200 grams or 1 cup)	2 grams
Wheat flour, whole-grain(1 cup)	18 grams
Rice, white, raw(1 cup)	18 grams
Rice, fried(100 grams)	9 grams
Oatmeal, Ckd, Rg, Qck, Inst, W/OSAL1(1 cup)	2 grams
Whole-Wheat Bread(1 Slice)	1 grams
Popcorn, Plain, Unsalted(100 grams)	4 grams
Biscuit, Chocolate(100 grams)	28 grams
Biscuit, Cream Filled(100 grams)	25 grams
Bread, brown, slice(100 grams)	2 grams
Macaroni, Cooked, Firm(1 cup)	1 grams
Bread, white, slice(1 cup)	2 grams
Fruitcake(100 grams)	13 grams
Cheesecake(100 grams)	35 grams
Cake, Plain(100 grams)	17 grams
Pancake, plain(100 grams)	16 grams
Cake, sponge(100 grams)	27 grams
Chapati(100 grams)	13 grams
Muesli(100 grams)	20 grams
Pasta, Macaroni, boiled(100 grams)	1 grams
Pastry, flaky(100 grams)	41 grams
Pizza, Cheese, tomato(100 grams)	12 grams

Milk and milk products, cheeses, desserts	FAT Content
Milk, Cond, Whole, Sweet(100 grams)	9 grams
Milk, dried, Whole(100 grams)	26 grams
Milk, Goat(100 grams)	5 grams
Yoghurt, Plain(100 grams)	4 grams
Yoghurt, Flavored(100 grams)	4 grams
Soya Milk, Full FAT(100 grams)	24 grams
Chocolate Milk, Regular(1 cup)	8 grams
Chocolate Milk, LowFat 2%(1 glass)	8 grams
ButterMilk, Fluid(1 cup)	2 grams
MilkShake, Flavored(100 grams)	5 grams
Cheese, Camembert(100 grams)	23 grams
Ice Cream(100 grams)	7 grams
Pudding, Chocolate(5 oz)	11 grams
Milk Pudding(100 grams)	4 grams
Sponge Pudding, steamed(100 grams)	16 grams
Trifle(100 grams)	6 grams
Apple Pie(1 piece)	18 grams
Fruit Pie(100 grams)	16 grams
Custard(100 grams)	4 grams
Butterscotch(100 grams)	8 grams
Caramel(100 grams)	11 grams
Chocolate square, Milk(100 grams)	30 grams
Fruit and Honey bar(100 grams)	31 grams
Toffy, Mixed(100 grams)	17 grams
Custard tart(100 grams)	17 grams
Doughnuts(100 grams)	16 grams
Eclair(100 grams)	24 grams
Cheeseburger(1 sandwitch)	15 gram
Cheese, Mozarella, skim(1 oz)	5 grams
Cheese, Cheddar(100 grams)	34 grams
Cheese, Parmesan (100 grams)	30 grams
Cottage Cheese(100 grams)	4 grams
Cheese, Swiss(100 grams)	29 grams
Cream Cheese(100 grams)	47 grams
Cheese Spread(100 grams)	23 grams
Cheese, Processed(100 grams)	25 grams
Cauliflower cheese(100 grams)	8 grams
Cheese, Souffle(100 grams)	19 grams
Macaroni Cheese(100 grams)	10 grams
Cream, 35% FAT(100 grams)	38 grams

FATs and Oil	FAT Content
Butter, salted(100 grams)	81 grams
Peanut Butter(100 grams)	54 grams
Lard(100 grams)	100 grams
Margarine(100 grams)	80 grams
Peanut Oil(1 TBSP)	14 grams
Olive Oil(1 TBSP)	14 grams
Sunflower Oil(1 TBSP)	14 grams
Safflower Oil(1 TBSP)	14 grams
Corn Oil(1 TBSP)	14 grams
Soyabean Oil(1 Cup)	218 grams

Nuts	FAT Content
Almonds(100 grams)	54 grams
Brazil nuts(100 grams)	62 grams
Cashews, Roast(100 grams)	47 grams
Chestnuts(100 grams)	3 grams
Coconut, Desiccated(100 grams)	62 grams
Hazlenuts(100 grams)	36 grams
Macadamia nuts(100 grams)	74 grams
Peanuts, Raw, in shells(100 grams)	34 grams
Peanuts, roasted, salted(100 grams)	49 grams
Pistachio nuts, shelled(100 grams)	54 grams
Walnuts(100 grams)	52 grams
Apricot, dry(1 cup)	1 grams

Eggs	FAT Content
Egg, boiled(100 grams)	11 grams
Egg, fried(100 grams)	20 grams
Egg, Scrambled(100 grams)	23 grams
Omlette(100 grams)	16 grams
Egg, Poached(100 grams)	12 grams

Fruit	FAT Content
Avocado pear(100 grams)	22 grams
Banana, sliced(1 cup)	1 grams
Coconut, raw(1 piece)	15 grams
Strawberries, raw(1 cup)	1 grams
Olives (100 grams)	9 grams
Watermelon, raw(1 piece)	2 grams

Fish and Sea foods	FAT Content
Crab, bolied (100g)	5 grams
Cod, baked (100g)	1 gram
Cod, fried in batter (100g)	10 grams
Salmon (100g)	8 grams
Sardines, canned (100g)	28 grams
Tune, canned in oil (100g)	22 grams
Whiting, crumbed, fried (100g)	10 grams
Prawn, boiled (100g)	2 grams
Lobster, bolied (100g)	3 grams
Oysters, raw (100g)	1 grams
Haddock, fried (100g)	8 grams

Meat and Meat Products	FAT Content
Bacon, rashers, middle, fried (100g)	42 grams
Bacon, grilled (100g)	35 grams
Beef, fillets, steak, grilled (100g)	9 grams
Beef, stew (100g)	8 grams
Beef burger, frozen, fried (100g)	17 grams
Chicken, boiled(100g)	7 grams
Chicken crumbed, no bone(100g)	22 grams
Chicken roast(100g)	24 grams
Chicken livers, fried(100g)	11 grams
Duck, roast(100g))	29 grams
Ham, Canned(100g)	5 grams
Hamburger (100g)	10 grams
Lamb, bolied (100g)	9 grams
Lamb, chops, grilled (100g)	23 grams
Cutlets, grilled (100g)	20 grams
Meat Pie(100g)	14 grams
Pork chopped, grilled (100g)	19 grams
Leg, roast(100g)	20 grams
Pork, fried(100g)	25 grams
Pork, grilled (100g)	25 grams
Pork Pie (100g)	27 grams
Turkey, roast (100g)	7 grams
Veal, cutlet, fried (100g)	8 grams
Veal, fillet, roast (100g)	12 grams
Rabbit, stewed (100g)	4 grams
Salami, slices (100g)	45 grams
Sausage, liver (100g)	27 grams
Sausages, beef, fried (100g)	18 grams

Vegetables	FAT Content
Mushrooms, raw(100g)	1 grams
Mushrooms, fried(100g)	22 grams
Mung, cooked dahl(100g)	4 grams
Soya, boiled(100g)	6 grams
Chickpeas, cooked dahl(100g)	3 grams
Eggplant, baked(100g)	5 grams
Lentils, split, boiled(100g)	1 grams
Onions, fried(100g)	33 grams
Potato, mashed(100g)	5 grams
Potato, roast(100g)	5 grams
Potato chips, fresh, fried(100g)	11 grams
Potato, crisp(100g)	36 grams
Sweet potato, bolied(100g)	1 grams
Tomato, fried(100g)	6 grams
Spinach, leaves, boiled(100g)	1 grams

Sauces and Condiments	FAT Content
Curry Powder(100g)	10 grams
Chilli Sauce(100g)	6 grams
Barbecue Sauce(100g)	7 grams
Ginger, ground(100g)	3 grams
French dressing(100g)	73 grams
Mayonnaise (100g)	79 grams
Mustard Powder (100g)	29 grams
Pepper (100g)	7 grams
Pickles (100g)	1 gram
Salad cream (100g)	27 grams
Sesame seeds (100g)	29 grams
Soy Sauce (100g)	1 gram
Tartare sauce (100g)	54 grams
Tomato sauce (100g)	5 grams

Beverages	FAT Content
Cocoa Powder(100g)	22 grams
Drinking Chocolate (100g)	6 grams
Milo (100g)	10 grams
Ovaltine (100g)	3 grams

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Types of FAT in food

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There are mainly two types of FAT, unsaturated and saturated.


Unsaturated FAT

An unsaturated fat is a fat or fatty acid in which there are one or more double bonds in the fatty acid chain. Where double bonds are formed, hydrogen atoms are eliminated. The greater the degree of unsaturation in a fatty acid (ie, the more double bonds in the fatty acid), the more vulnerable it is to lipid peroxidation (rancidity). Antioxidants can protect unsaturated fat from lipid peroxidation. Unsaturated fats also have a more enlarged shape than saturated fats.
Examples of unsaturated fats are palmitoleic acid, oleic acid, linoleic acid, and arachidonic acid. Foods containing unsaturated fats include avocado, nuts, and soybean, canola, and olive oils. Meat products contain both saturated and unsaturated fats.

Unsaturated FATs are
1. Monounsaturated fat
2. Polyunsaturated fat
3. Trans fat
4. Omega: 3, 6, 9

Monounsaturated FAT

Monounsaturated fats are fatty acids with one double-bonded carbon in the molecule, with all of the others single-bonded carbons, in contrast to polyunsaturated fatty acids which have more than one double bond.
The most common monounsaturated fatty acids are palmitoleic acid (16:1 n−7) and oleic acid (18:1 n−9).

Monounsaturated fats are found in natural foods like nuts and avocados, and are the main component of olive oil (oleic acid). They can also be found in grapeseed oil, ground nut oil, peanut oil, flaxseed oil, sesame oil and corn oil. Canola oil is 57%−60% monounsaturated fat and olive oil is about 75% monounsaturated fat.

Polyunsaturated FAT

Polyunsaturated fat is an abbreviation of polyunsaturated fatty acid. That is a fatty acid in which more than one double bond exists within the representative molecule.
Polyunsaturated fat can be found mostly in grain products, fish and sea food (herring, salmon, mackerel, halibut), soybeans, and fish oil. Foods like mayonnaise and soft margarine may also be good sources, but you should always check the nutritional label first. Polyunsaturated fat is necessary for the body and protects against illness.

Although polyunsaturated fats protect against cardiovascular disease by providing more membrane fluidity than monounsaturated fats, polyunsaturated fats are more vulnerable to lipid peroxidation (rancidity) than monounsaturated fats. Some studies have shown that consuming high amounts of polyunsaturated fat may increase the risk of an individual developing cancer.On the other hand, monounsaturated fatty acids (like unsaturated fats) promote insulin resistance, whereas polyunsaturated fatty acids are protective against insulin resistance.

Polyunsaturated fat, along with monounsaturated fat are "healthy fats," the amount of which in one's daily diet should be near 45 g (in a 2000 calorie-per-day diet).

Trans FAT

Unlike other fats, trans fats are neither required nor beneficial for health.[1] Eating trans fat increases the risk of coronary heart disease.[2] For these reasons, health authorities worldwide recommend that consumption of trans fat be reduced to trace amounts. Trans fats from partially hydrogenated oils are generally considered to be more of a health risk than those occurring naturally.
Trans fats occur naturally in the milk and body fat of ruminants (such as cows and sheep) at a level of 2-5% of total fat.[4] Natural trans fats, which include conjugated linoleic acid and vaccenic acid, originate in the rumens of these animals.
It is found in the fast food, snack food, fried food etc. It has been established that trans fats in human milk fluctuate with maternal consumption of trans fat, and that the amount of trans fats in the bloodstream of breastfed infants fluctuates with the amounts found in their milk.

Omega-3

Omega-3 fatty acids are a family of polyunsaturated fatty acids which have in common a carbon-carbon double bond in the ω-3 position.

Important omega-3 fatty acids in nutrition are: α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The human body cannot synthesize omega-3 fatty acids de novo, but can synthesize all the other necessary omega-3 fatty acids from the simpler omega-3 fatty acid α-linolenic acid. Therefore, α-linolenic acid is an essential nutrient which must be obtained from food, and the other omega-3 fatty acids which can be either synthesized from it within the body or obtained from food are sometimes also referred to as essential nutrients.

The most widely available source of EPA and DHA is cold water oily fish such as wild salmon, herring, mackerel, anchovies and sardines. The oil from these fish have a profile of around seven times as much omega-3 as omega-6. Farmed salmon, being grain fed, have a higher proportion of omega-6 than wild salmon. Other oily fish such as tuna also contain omega-3 in somewhat lesser amounts.

Flax (aka linseed) (Linum usitatissimum) and its oil are perhaps the most widely available botanical source of omega-3. Flax like chia, contains approximately three times as much omega-3 as omega-6.

Other sources are eggs and meat. Meat from grass-fed animals is often higher in omega-3 than meat from the corresponding grain-fed animal. Commercially available lamb is almost always grass-fed, and subsequently higher in omega-3 than other common meat sources. Milk and cheese from grass-fed cows may also be good sources of omega-3.

palm fruit also contains omega-3 fatty acids.

Walnuts are also a good source, as they are one of few nuts that contain a meaningful amount of omega-3s.

Omega-3 fatty acids in fish oil, fish and seafood lower the total amount of fat in the blood, which can lower blood pressure and decrease the risk of getting cardiovascular diseases.

Omega-6

Omega-6 fatty acids are fatty acids where the term "omega-6" signifies that the first double bond in the carbon backbone of the fatty acid, occurs in the omega minus 6 position; that is, the sixth carbon from the end of the fatty acid.
Linoleic acid (18:2), the shortest chain omega-6 fatty acid is an essential fatty acid. Arachidonic acid (20:4) is a physiologically significant n-6 fatty acid and is the precursor for prostaglandins and other physiologically active molecules.

Dietary sources of omega-6 fatty acids include:
cereals
whole-grain breads
most vegetable oils
eggs and poultry
baked goods.[2]

Omega-6 fatty acids in sunflower oil and safflower oil also reduce the risk of cardiovascular disease, but can contribute to allergies and inflammation.

Omega-9

Omega-9 fatty acids are a class of unsaturated fatty acids which have a C=C double bond in the ω-9 position.
Two commercially important ω-9 fatty acids are:

Oleic acid (18:1 ω-9) which is a main component of olive oil and other monounsaturated fats.

Erucic acid (22:1 ω-9) which is found in rapeseed, wallflower seed, and mustard seed.

Others are
eicosenoic acid
mead acid
nervonic acid

Saturated FAT

Saturated fat is fat that consists of triglycerides containing only saturated fatty acids. Saturated fatty acids have no double bonds between the carbon atoms of the fatty acid chain; hence, they are fully saturated with hydrogen atoms. There are several kinds of naturally occurring saturated fatty acids, their only difference being the number of carbon atoms - from 1 to 24. Some common examples of saturated fatty acids are butyric acid with 4 carbon atoms (contained in butter), lauric acid with 12 carbon atoms (contained in breast milk, coconut oil, palm oil), myristic acid with 14 carbon atoms (contained in cow milk and dairy products), palmitic acid with 16 carbon atoms (contained in meat) and stearic acid with 18 carbon atoms (also contained in meat and cocoa butter).
Foods that contain a high proportion of saturated fat are butter, ghee, suet, tallow, lard, coconut oil, cottonseed oil and palm kernel oil, dairy products (especially cream and cheese), meat, and some prepared foods.

Interesterified FAT

Interesterified fats are oils (such as soybean oil) that have been chemically modified. This is done in order to make them more solid, less liable to go rancid and more stable for applications such as deep frying. The interesterification process is used as an alternative to partial hydrogenation, which results in trans fats. However, research indicates that interesterified fats may pose health risks, some greater in magnitude than trans fats.

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