1.
Arbioflavinosis: Riboflavin deficiency, symptoms include: sore throat, swollen mucous membranes, inflamed eyelids and sensitivity to light, reddening of cornea, crack and redness at the corners of mouth, painful, smooth, purplish red tongue, and inflammation characterized by skin lesions covered with greasy scales; no toxicity symptoms.
2.
B-Complex vitamins: Are especially important for energy metabolism: Thiamin, Riboflavin, Pantothenic Acid, Folate, Niacin, Vitamin B6, Biotin, and Vitamin B12.
3.
Biotin: Part of coenzymes involved in metabolism of carbohydrates, fat, and proteins, important for gluconeogenesis, content has been determined for very few foods, but is widespread in foods, good food sources include meats, egg yolks, soybeans, fish, whole grains, deficiency symptoms include hair thinning, loss of hair color, red rash on face, and can occur in people who eat a large amount of raw egg whites because the egg white contain a protein that binds with biotin making it unavailable for absorption, and no toxicities found for consuming excess amounts of biotin.
4.
Choline: A vitamin-like substance, assists in homocysteine metabolism, accelerates the synthesis of acetylcholine, a neurotransmitter (used in muscle movement and memory storage), critical in integrity of cell membrane structure, good sources include milk, liver, eggs, and peanuts, deficiency can lead to fat accumulation in the liver, and toxicity can result from supplements, and results in a fishy body odor.
5.
Chromium: Is a trace mineral, assits insulin as it transports glucose from the blood into the cells, important for RNA and DNA metabolism, supports normal growth and immune function, there is very little of this in the body, and good sources include mushrooms, prunes, dark chocolate, nuts, whole grains, and asparagus, and a deficiency inhibits glucose absorption by body cells, and interferes with insulin synthesis.
6.
Coenzymes: A molecule that combines with an enzyme to facilitate enzyme function, and some metabolic reactions require this.
7.
Cretinism: Mental retardation from iodine deficiency (of mom) during embryonic development. These infants also experience stunted growth, deafness, and muteness.
8.
Diets high in un-enriched processed foods provide inadequate levels of B-vitamins: Some B-vitamins lost in milling of grains are replaced by the enrichment process.
9.
Enrichment Act of 1941 and 1998: Many nutrients lost through milling process of grains, so grain/cereal products are enriched: Thiamin, Riboflavin, Niacin, Folate, and Iron. Whole grains contain original nutrients in greater amounts- enriched grains still deficient in B-6, magnesium, and zinc.
10.
Enzymes: A protein that accelerates the rate of a chemical reaction. Are required for all metabolic reactions.
11.
Excess Iodine: Blocks synthesis of thyroid hormones and the thyroid tries to make more hormones, results in a goiter, which is an enlarge thyroid.
12.
Fat Soluble Vitamins: Vitamins A,D,E,K, absorbed into the lymphatic system and then the blood, require a protein or lipid carrier for transport, can accumulate in the liver or adipose tissue, and need in periodic does (weeks or months).
13.
Hypothyroidism: Low thyroid hormone results in low body temperature, cold intolerance, weight loss, fatigue, and goiter.
14.
Iodine: Is a trace mineral, critical for the synthesis of thyroid hormones, which regulate body temperature and resting metabolic rate. Significant sources include iodized salts, seafood, bread, dairy products, and plants grown in iodine-rich soil and animals fed those plants.
15.
Manganese: Is a trace mineral, coenzyme involved in energy metabolism, part of the antioxidant enzyme superoxide dismutase, good sources include whole-grain foods, brown rice, pineapple, pine nuts, okra, spinach, no deficiencies, and toxicity impairs the nervous system causing spams and tremors mimicking Parkinson's disease.
16.
Niacin: B3 Vitamin, Nicotinamide and Nicotinic acid, coenzyme (NADP and NAD) assisting with energy metabolism of carbohydrate and fatty acid, NAD is made from tryptophan (amino acid), and good food sources include meat, enriched bread products, fish, poultry, and nuts.
17.
Niacin Toxicity: Toxicity symptoms are typically from supplements: painful flush, hives, and rash ("niacin flush"), excessive sweating, liver damage, and impaired glucose tolerance.
18.
Pantothenic Acid: Component of coenzymes for fatty acid metabolism, required for building new fatty acids, widespread in foods, no toxicity from excess pantothenic acid, deficiencies are very rare, and a good food source from mushrooms.
19.
Pellagra: Niacin deficiency, often referred to as the 4 "D": diarrhea, dermatitis, depression, and death. Other symptoms include abdominal pain, vomiting, inflamed, swollen, smooth, bright red tongue, apathy, fatigue, loss of memory, headache, and bilateral symmetrical rash on areas exposed to sunlight.
20.
Poor B-vitamin status impacts exercise:: Limited studies show poor work performance: lower intensity and duration.
21.
Pyridoxine: B16 Vitamin, group of 6 related compounds, part of a coenzyme (PLP and PMP) for more than 100 enzymes in amino acid metabolism, helps to convert tryptophan to niacin and to serotonin, helps to make red blood cells, and good food sources include tuna, meat, fish, poultry, and bananas.
22.
Riboflavin: B2 Vitamin, component of 2 coenzymes (FMN and FAD) involved in oxidation-reduction reactions in energy metabolism, is part of the antioxidant enzyme glutathione peroxidase, light sensitive, and milk products (yogurt and cheese) are a good food source.
23.
Sulfur: Is a major mineral, component of thiamin and biotin, required for detoxification of alcohol and drugs by the liver, found in a few amino acids, sufficient amounts of this is synthesize from the protein in our diets, and no known deficiencies or toxicities documented.
24.
Thiamin: B1 Vitamin, coenzyme thiamin pyrophosphate (TPP) required for metabolism of carbohydrate and branched-chain amino acids and production of DNA and RNA, Beriberi is the deficiency, which results in muscle wasting and nerve damage, pork is the best naturally occurring food source and also enriched grains and breads.
25.
Vitamin B6 Deficiency Symptoms: Anemia (small-cell type), inflamed irritated patches on skin, depression, confusion, abnormal brains wave pattern, convulsions, all involve either skin, blood, or nerve tissues, and toxicity symptoms are with supplements that have been used to treat PMS and Carpal Tunnel Syndrome, nerve damage causing numbness and muscle weakness leading to an inability to walk and convulsions, and skin lesions.
26.
Vitamins and Minerals: Are required for proper metabolism, do not directly provide energy, can be destroyed by conditions including light and heat exposure, are necessary for obtaining energy from the macronutrients, and often function as enzymes.
27.
Water-oluble Vitamins: B-complex and Vitamin C, absorbed directly into the blood, travel freely, excess is excreted in the urine, and needed in frequent doses (1-3days).
