Vitamin B and C are water soluble vitamins that are essential for the body. Theses cannot be made in the body and has to be supplemented from one’s diet. Vitamins are classified according to their biological function and activity and not by their structure.

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Vitamin B versus Vitamin C comparison chart
Vitamin BVitamin C
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Vitamin BVitamin C
Introduction (from Wikipedia) The B vitamins are eight water-soluble vitamins that play important roles in cell metabolism. Historically, the B vitamins were once thought to be a single vitamin, referred to as vitamin B (much as people refer to vitamin C or vitamin D). Vitamin C or L-ascorbic acid is an essential nutrient for humans, in which it functions as a vitamin. Ascorbate (an ion of ascorbic acid) is required for a range of essential metabolic reactions in all animals and plants.
Classification Compounds involved in cell metabolism Antioxidants
Types Vitamins B1, B2, B3, B5,B6, B7, B9, B12 Vitamin C (Ascorbic acid)
Source Meats, potatoes, lentils, bananas Fruits and vegetables
Diseases caused by deficiency Beriberi, pellagra, anaemia, ariboflavinosis, dermatitis Scurvy
Toxicity Neurological damage Indigestion
Dietary requirement Varies for each type 60-95 mg
Oranges and Kiwis are both a good source of Vitamin C
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Oranges and Kiwis are both a good source of Vitamin C

Classification

Vitamin B complex is a group of compounds that serve as precursor for enzymes and cofactors, hence acting as a catalyst in metabolic reactions. Vitamin C Aare a group of compounds that function as antioxidants in the body.

Types

Vitamin B complex include eight water soluble vitamins - B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), B12 (cobalamins).

Vitamin C is also known as ascorbic acid.

Sources of vitamins B and C

Vitamins are best when taken from natural food source and not pills. Water soluble vitamins are easily removed from the body when taken in excess. However, overdose may also cause some harmful symptoms in the body.

Sources for Vitamin B include potatoes, banana, lentils, and meats like turkey, liver and tuna. Vitamin C is found in most fruits and vegetables.

Benefits

Vitamin B complex is essential for promoting regular cell metabolism, including cell growth and cell division. It also plays a role in improving the body’s immune and nervous system. Apart from that it preserves a healthy skin and muscle tone and when taken regularly in a balanced diet has also been shown to reduce the risk of pancreatic cancer.

Vitamin C functions as an antioxidant in the body and also as a cofactor and coenzyme for various biochemical pathways.

Dietary requirement

Daily requirement for Vitamin B varies for each complex as follows Vitamins B1: 1.1-1.5 mg, Vitamin B2: 1.3-1.7 mg, Vitamin B3: 15-19 mg, Vitamin B5: 4-7 mg, Vitamin B6: 1.6-2 mg, Vitamin B7: 100 mcg, Vitamin B9: 180-200 mcg, Vitamin B12: 2 mcg.

Daily requirement for Vitamin C has been recommended to be 60-95 milligrams per day by United States National Academy of sciences.

Impact of Vitamin C and B Deficiency

Deficiency of B vitamins can cause diseases like beriberi (disease of the nervous system), pellagra, anemia, ariboflavinosis, dermatitis and other conditions.

Deficiency of vitamin C leads to scurvy, a condition which is due to unstable collagen. Some of the symptoms include bleeding from gums and liver spots on the skin.

Toxicity due to overdose

In some cases, taking an overdose of vitamin B in the form of dietary supplements or injection can cause toxicity. This may lead to serious neurological damage, or liver toxicity.

Excess vitamin C leads to indigestion and diarrhoea. Other symptoms include, rashes on skin, headache, fatigue, and sleep disturbance.

References

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