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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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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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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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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