Water-Soluble Vitamins
Complex Vitamins
Eight of the water-soluble vitamins are known as the vitamin B-complex group: thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin B6 (pyridoxine), folate (folic acid), vitamin B12, biotin and pantothenic acid. The B vitamins are widely distributed in foods and their influence is felt in many parts of the body. They function as coenzymes that help the body obtain energy from food. The B vitamins are also important for normal appetite, good vision, and healthy skin, nervous system, and red blood cell formation.
Thiamin: Vitamin B1
Thiamin, or vitamin B1, helps to release energy from foods, promotes normal appetite, and is important in maintaining proper nervous system function.
Food Sources for Thiamin
Sources include peas, pork, liver, and legumes. Most commonly, thiamin is found in whole grains and fortified grain products such as cereal, and enriched products like bread, pasta, rice, and tortillas. The process of enrichment adds back nutrients that are lost when grains are processed. Among the nutrients added during the enrichment process are thiamin (B1), niacin (B3), riboflavin(B2), folate and iron.RDA (Required Daily allowance)Males: 1.2 mg/day; Females: 1.1 mg/day
Thiamin Deficiency
Under-consumption of thiamin is rare due to wide availability of enriched grain products. However, low calorie diets as well as diets high in refined and processed carbohydrates may place one at risk for thiamin deficiency. Alcoholics are especially prone to thiamin deficiency because excess alcohol consumption often replaces food or meals. Symptoms of thiamin deficiency include: mental confusion, muscle weakness, wasting, water retention (edema), impaired growth, and the disease known as beriberi. Thiamin deficiency is currently not a problem in the United States.
Thiamin toxicity
No problem with overconsumption are known for thiamin.
Riboflavin: Vitamin B2
Riboflavin, or vitamin B2, helps to release energy from foods, promotes good vision, and healthy skin. It also helps to convert the amino acid tryptophan (which makes up protein) into niacin.
Food Sources
Sources include liver, eggs, dark green vegetables, legumes, whole and enriched grain products, and milk. Ultraviolet light is known to destroy riboflavin, whichis why most milk is packaged in opaque containers instead of clear.
RDA
Males: 1.3 mg/day; Females: 1.1 mg/day
Deficiency
Under consumption of riboflavin is rare. However, it has been known to occur with alcoholism, malignancy, hyperthyroidism, and in the elderly. Symptoms of deficiency include cracks at the corners of the mouth, dermatitis on nose and
lips, light sensitivity, cataracts, and a sore, red tongue. Riboflavin toxicity No problems with overconsumption are known for riboflavin.
