Sources of Niacin: Meat, poultry, fish, fortified breakfast cereals and enriched grains are good sources of niacin.Recommended Intakes of Niacin: The RDA for adult women and men is 14 and 16 mg, respectively.Niacin assists in carbohydrate and fat metabolism helps with cell differentiation and participates in DNA replication and repair. The symptoms include swollen mouth and throat, dermatitis and anemia. Like thiamin deficiency, riboflavin deficiency is uncommon, but alcoholism increases an individual’s risk. When You Get Too Much or Too Little Riboflavin: The body readily excretes excess riboflavin, so there are no apparent toxicity symptoms.Mushrooms and organ meats such as liver are additional sources. Sources of Riboflavin: Diary products, fortified cereals and enriched grains are major contributors of dietary riboflavin.The RDA for adult women and men is 1.1 and 1.3 mg, respectively. Recommended Intakes of Riboflavin: The RDA for riboflavin also reflects energy needs with higher riboflavin intakes recommended for those whose calorie needs are higher.Riboflavin assists in carbohydrate and fat metabolism. Populations whose major source of energy was white or polished rice became inflicted with a fatal nerve disease thought to be an infection, but it was really a lack of this B vitamin. Beriberi became understood in the nineteenth century when refining grains became popular. Thiamin deficiency disease is called beriberi and is characterized by weight loss, confusion, irritability, nerve damage and muscle wasting. Additionally, alcohol contributes calories without providing good nutrition, and it interferes with thiamin absorption. A diet of highly processed, but unenriched foods provides ample calories with little thiamin. Thiamin deficiency is not common in the U.S., however alcoholics and those who eat a junk food-heavy diet are at risk. When You Get Too Much or Too Little Thiamin: There are no known toxicity symptoms of thiamin.Pork, beans and peas are additional sources. Sources of Thiamin: Though thiamin is found in most food groups, Americans get most of their thiamin from fortified breakfast cereals and enriched grains such as rice and pasta.The RDA for adult women and men is 1.1 and 1.2 mg, respectively. The beauty is that the more calories you consume, the more thiamin you automatically consume anyway. The more calories you consume, the greater your need for this vitamin. Recommended Intakes of Thiamin: Your thiamin needs are proportional to your energy or calorie needs.Vitamin B1 assists in carbohydrate and amino acid metabolism. While you’re unlikely to get more pep by taking vitamins, eating vitamin-rich foods will certainly help you maintain health. It’s clearer to say that B vitamins help the body get calories from food. This is confusing because calorie is another word for energy. Many B vitamins do, however, participate in energy-yielding chemical reactions in the body. If you look to vitamins for a jolt of energy, you are looking in the wrong place - even if a supplement bottle says, “promotes energy,” or makes some other similar vague statement. The mineral content of plant foods varies with the soil content and the maturation of the plant. Whether found in bone, seashells, cast iron pots or the soil, they are the same as the minerals in our food and our bodies. Unlike other nutrients, minerals are in their simplest chemical form. Minerals do not contain carbon, and are not destroyed by heat or light. The amount of vitamins in a food depends on the growing conditions, processing, storage and cooking methods. They can be changed and inactivated by heat, oxygen, light and chemical processes. Vitamins are carbon-containing molecules and are classified as either water-soluble or fat-soluble. For example, we might have 200 grams of carbohydrate, 100 grams of protein and 50 grams of fat, yet only 18 mg of iron and 400 micrograms of folate. We consume the macronutrients in gram amounts. Recall that fats, carbohydrates and proteins are macronutrients, meaning that we require them in relatively large quantities. They are vitamins and minerals, and our good health requires them in milligram and microgram amounts. Micronutrients are those nutrients we require in relatively small quantities.

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