Water Soluble Vitamins

Water Soluble Vitamins

1. B1 (Thiamin)

   • Function
     • Releases energy from Carbydrates
     • Promtones healthy nervous system
   • Sources
     • Fortified flours, breakfast cerals, yeast extract, meat (esp. pork), milk, cheese, eggs, peas and potatoes
   • Deficiency
     • Loss of appetite, fatigue and diziness
     • Slow growth in children
     • wet or dry beri-beri

2. B2 (Riboflavin)

   • Functions
     • Promotes healthy skin and mout
     • Releases energy to body cells
   • Sources
     • liver, kidney, breakfast cerals, yeast extract, cheese, eggs, milk, wholemeal bread, potatoes, cabbage.
   • Deficiency
     • Cracks around mouth and lips
     • Tongue and eyes become inflamed
     • General tiredness

3. B3 (Nicotinic Acid)

   • Function
     • Releases energy from carbohydrates, fats and proteins
   • Sources
     • all meat, tuna, yeast extract, beef extract, bread, cheese, potatoes
   • Deficiency
     • Skin Problems e.g. dermatitis
     • Pellagra

4. B12 (cyanocobalamin)

   • Function
     • Helps prevent anaemia
     • Promotes healthy nervous system
   • Sources
     • liver, meat, fish, cheese, milk and eggs, fortified breakfast cereals
   • Deficiency
     • Anaemia
     • Strict vegetarians may suffer beacause B12 is mainly found in animal sources

5. Folic Acid (Folate)

   • Function
     • Helps prevent neural tube defects and premature birth
     • Formation of red blood cells
   • Sources
     • Broccoli, cabbage and spinach, cress and rocket leaves, bread, potatoes, yeast extract, nuts and seeds, breakfast cereals.
   • Deficiency
     • Tiredness
     • Anaemia
     • Pregnant women should take supplement during 1st half of pregnancy to prevent birth defects

6. C (ascorbic Acid)

   • Functions
     • Formation of connective tissue, bone and tooth enamel
     • Helps absorb iron into the blood
     • Healing of wounds and fractures
     • An Antioxidant vitamin
   • Sources
     • Green Veg, potatoes, citrus fruits, blackcurrants
   • Deficiency
     • Mouth & Gum infection
     • slow healing of wounds and fractures
     • Scurvy