Vitamins 2

Vitamins 2

1. Water-soluble vitamins: Dissolve in water, they will be excreted from body through urine if not used immediately. These vitamins need to be replenished frequently, as they cannot be stored in the body.

   • Vitamin B1 (Thiamin)
     • Function
       • Important component of enzyme system which helps our body to break down into energy
       • Needed for normal functioning of nerves
     • Source: Meat, peas, cereals, nuts, mushrooms and soyabeans
     • Deficiencies: Beri beri -a condition in which the limbs become weak, the heart enlarges and swelling of the leg
   • Vitamin B2 (Riboflavin)
     • Function
       • Responsible for release of energy form food
       • Needed for normal growth and development of our body
     • Sources: Meat, Liver, Eggs, Dairy products, soyabeans, green leafy vegetables (spinach and lettuce)
     • Deficiency: Ariboflavinosis -a condition which is characterised by inflammation of tongue, dry scalp lips, red patched on the skin and eyes, and nerve disorder
   • Vitamin B3 (Niacin)
     • Function: Essential component of enzyme system which is involved in the release of energy from carbohydrates and fats
     • Sources: Meat, fish, poultry, potatoes, whole-grain food, liver
     • Deficiency: Pellagra- a disease characterised by scaly sores, diarrhoea and most often loss memory
     • Toxicity: occur in people who take high does of supplements. Symptoms- flushing of skin, liver damage, blurred vision, glucose intolerance, tingling sensation in hands and feet
   • Vitamin B12 (Cobalamin)
     • Function
       • Needed for the normal functioning of nerves
       • Needed for maintenance of the enzyme system in our body
       • Helps in production of red blood cells
     • Sources: Meat, fish, poultry, eggs and dairy products
     • Deficiencies: Pernicious anaemia which can lead to degeneration of the nerves, paralysis, and even death. Vitamin B12 cannot be found in plants. Therefore, vegeterians and vegans need to take B12 supplements

2. Vitamin B6 (Pyridoxine)

   • Function: Needed to produce and break down amino acids which help to support growth and maintenance of body cells and tissues
   • Sources: Meat, fish, poultry, potatoes, liver, whole-grain food, liver and fruits (banana and watermelon)
   • Deficiencies
     • Numbness in hand and feet
     • Dermatitis
     • Anaemia
     • Convulsion
   • Toxicity: occur in people who take high dosage of supplements. Nerve damage and Skin Lesions

3. Vitamin B9 ( Folate/ folic acid)

   • Function
     • Needed to release energy from amino acids
     • Play an important role in manufacturing new cells and genetic materials (DNA) in our body
     • Works together with vitamin B12 and iron to form red blood cells
   • Sources: Milk, Liver, Cereals, Whole-grain food, citrus fruit (oranges), Green leafy vegetables ( spinach & broccoli)
   • Deficiencies
     • Anaemia
     • Pregnant women giving birth to premature and low birth weight babies, and babies with spina bifida, a birth defect where there is incomplete closure in spinal column