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Vitamins (Water soluble II) VITAMIN B6 ( pyridoxine ) This vitamin was isolated from food and identified in 1938 Vit B6 is easily destroyed by light but is somewhat stable to heat. This vitamin is deeply involved in the metabolism of proteins. When amino acids are converted into other substances ( such as tryptophan to niacin ) Vit.B6 is needed. Also when non-protein substances are converted into amin-acids Vit B6 is often needed. Infants & children require 0.5-1 mg per day, adults need about 2mg per day. Vegetables are the main source of Vit6 in the diet. Deficiency of this vitamin leads to problems in the skin. PANTOTHENIC ACID was first isolated in 1938. It is a relatively stable compound yet significant amounts are lost in cooking. Pantothenic acid is part of coenzyme A, an organic substance that plays a critical role in many cellular metabolic pathways. 4 to 7 mg is needed per day to fulfil the body's needs in both adults & children. Sources of pantothenic acid include fruits, vegetables, sprouted grains & legumes. Symptoms of deficiency include vomiting, fatigue, generally feeling sick, pain in the abdomen, burning cramps, personality change and blood abnormalities. Diarrhoea is the only symptom thus far shown to result when excess pantothenic acid is taken BIOTIN The discovery of biotin was made when large quantities of raw eggs were fed to animals before world war ll. Scientists found that raw eggs contain avidin, a substance that inactivates biotin. This vitamin is stable to heat and light but is sensitive to oxygen. The body uses biotin as coenzymes needed for normal metabolism of proteins, carbohydrates and fats. Nuts & seeds are high in biotin as well as sprouted legumes. Adults require about 150 microgram per day of biotin. A deficiency of biotin is produced when many raw eggs are consumed. Symptoms, which develop, include skin problems, fatigue, and muscle pain, lack of appetite, nausea, and blood abnormalities. VITAMIN B 12. Vit B12 was not identified until 1955. This vitamin is not damaged by heat, but is inactivated by light. Very little is lost in cooking. The physiology of B12 is complex. To be absorbed into the bloodstream it must combine with an organic substance secreted by the stomach called intrinsic factor. The resultant complex can then be absorbed only at the far end of the small intestine, the terminal ileum. Disease of the stomach often results in deficiency of intrinsic factor. This condition, not a dietary deficiency of vitamin B12, is called pernicious anaemia. All cells in the body need B12 to function normally, but certain tissues need more of this vitamin than do others. These include the gastrointestinal tract, nervous system and bone marrow ( where blood cells are produced ) Infants & children need about 0.5-2 mcg per day, adults about 3mcg and pregnant and lactating mothers an additional 1 mcg per day. Vit B12 is produced by bacteria that are so widely prevalent in nature that many or most vegetarian foods contain small amounts of B12. Scientific evidence has shown that bacteria in the human intestine can produce vitamin B12. When the body has a poor supply of Vit B12, pernicious anaemia will result. Fewer red blood cells are formed in the bone marrow. Advanced cases of deficiency show nervous system disease characterised by " pins & needles" sensation in hands and feet, poor balance and mental depression. FOLIC ACID. Discovered in the 1940s, the name comes from the Latin word folium (leaf) since it is found in great amounts in green leaves. Folic acid is not stable to light and heat and large amounts are lost in cooking. Folic acid is needed for the normal functioning of the genetic material in cells (DNA), for metabolism of protein and some other organic substances. Adults need about 400 mcg per day. In pregnancy, an additional 400 mcg are needed, while in lactation an additional 200 mcg will suffice. Needs in infancy, as with all vitamins, are much lower, about 50 mcg per day. Folic acid is best derived from green leafy vegetables and sprouted grains. A deficiency will lead to anaemia. Isn't nature wonderful? Until next Thursday, The Crazy Nut team