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FOLATE: SOURCES, FUNCTIONS AND INTAKES

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The name of the B-vitamin folate comes from the Latin word folium, meaning “leaf”. It was given this name because leafy green vegetables are excellent sources. Folate is the generic name, referring to the various forms of the vitamin found naturally in foods. The term folic acid refers to the synthetic form of the vitamin found in supplements and fortified foods.

FOLATE IN FOODS

The biological availability of folate in food from a mixed diet is generally thought to be about 50% if folic acid, but it may be loser to 80%.
Foods that have the largest amount and most bioavailable folate are…

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NIACIN: SOURCES, FUNCTIONS AND INTAKES

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Niacin, or vitamin B3, exists in 2 forms- nicotinic acid (niacin) and nicotin0amide (niacinamide). Both forms are used to synthesize the niacin coenzymes: nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP﹢).

NIACIN IN FOODS

Niacin can be obtained from foods as the vitamin …

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RIBOFLAVIN (VITAMIN B2): SOURCES, FUNCTIONS AND INTAKES

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Riboflavin, also known as vitamin B2, was once called “yellow enzyme” it has a distinctive yellow-green fluorescence. In fact, its name comes from its color (flavin means yellow in Latin). Riboflavin contains 3 linked 6-membered rings, with a sugar alcohol attached to the middle ring.

RIBOFLAVIN IN FOODS

Almost one quarter of the riboflavin in out diets comes from milk products. The rest typically is supplied by enriched white bread, rolls, and crackers, as well as eggs and meat, depending on regulations.

Foods rich in riboflavin are liver, mushrooms, spinach …

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VITAMIN C: SOURCES, FUNCTIONS AND INTAKES

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VITAMIN C IN FOODS

Most animals are able to synthesize vitamin C and so, do not require a dietary source. However, humans, other primates, guinea pigs, fruit bats, and a few birds and fish are unable to synthesize this water-soluble vitamin. They rely on their diets for a vitamin C source.
Vitamin C, also known as ascorbic acid, is involved in many processes in the human body, primarily as an electron donor. The term vitamin C actually refers not only to ascorbic acid but also to its oxidized form, dehydroascorbic acid. By adding or losing 2 hydrogens vitamin C undergoes reversible reduction and oxidetion. Both forms of vitamin C are found in the foods we eat.
Most fruits and vegetables contain some vitamin C, but the richtest sources are citrus fruits, peppers, and green vegetables. Animal products and grains are generally not good sources. An intake of 5 serving per day of fruits and vegetables can provide ample vitamin C, depending on the foods chosen….

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THIAMIN (VITAMIN B1): SOURCES, FUNCTIONS AND INTAKES

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For centuries, the devastating effects of the disease beriberi were known in Asian countries where white rice was the main (or staple) food. White rice is milled and therefore no longer contains the nutrient-rich germ. In the late 1800s, beriberi became even more common and one of the leading causes of death. This occurred because rice milling technology introduced at that time completely removed the bran and the germ, resulting in highly polished rice but also stripping the rice grains of their thiamin content. However,…

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