WATER SOLUBLE VITAMINS

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thiamin-b1

  • efects of heating/cooking- too much heat will destory the thiamin vitmain
  • The Recommended Dietary Allowance (RDA) for thiamin is 1.2 mg/day for adult males and 1.1 mg/day for adult females
  • the vitamins leak out into cooking liquid, use the cooking liquid in a source or soup
  • Too much Thiamin. No problems with overconsumption are known for thiamin
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riboflavin-B2

  • efects of heating/cooking- too much heat take the water out of the vitamin
  • The Recommended Dietary Allowance (RDA) for riboflavin is 1.3 mg/day for adult males and 1.1 mg/day for adult females
  • the vitamins leak out into cooking liquid, use the cooking liquid in a source or soup
  • Too much Riboflavin. No problems with overconsumption are known for riboflavin
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niacin-B3

  • efects of heating/cooking-nothing
  • The Recommended Dietary Allowance (RDA) for niacin is 16 mg/day for adult males and 14 mg/day for adult females
  • the vitamins leak out into cooking liquid, use the cooking liquid in a source or soup
  • Too much Niacin. Consuming large doses of niacin supplements may cause flushed skin, rashes, or liver damage. Over consumption of niacin is not a problem if it is obtained through food.
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flotate-vitamin B9-floic acid

  • efects of heating/cooking- no effect
  • The Recommended Dietary Allowance (RDA) for folate is 400 mcg/day for adult males and females. Pregnancy will increase the RDA for folate to 600 mcg/day
  • Too much Folate. Over consumption of folate offers no known benefits, and may mask B12 deficiency as well as interfere with some medications
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cobalamin-B12

  • efects of heating/cooking- too much heat will take small amount of B12 out of the food
  • The Recommended Dietary Allowance (RDA) for vitamin B12 is 2.4 mcg/day for adult males and females
  • the vitamins leak out into cooking liquid, use the cooking liquid in a source or soup or a dew
  • Too much Vitamin B12. No problems with overconsumption of vitamin B12 are known
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ascorbic acid- vitamin c

  • efects of heating/cooking- leads to  less vitamin c content
  • The Recommended Dietary Allowance (RDA) for Vitamin C is 90 mg/day for adult males and 75 mg/day for adult females
  • Too Much Vitamin C. Despite being a water-soluble vitamin that the body excretes when in excess, vitamin C overdoses have been shown to cause kidney stones, gout, diarrhea, and rebound scurvy
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