WATER SOLUBLE VITAMINS Vitamins B and C Functions Effects o

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WATER SOLUBLE VITAMINS
Vitamins B and C

• Functions
• Effects of deficiency
• Sources
• Properties
• RDA

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VITAMINS

• VITAMIN means vital for life
• VITAMINS are Micronutrients
• which are necessary for everyday healthy
  functioning of the body

Nutrients required in very small amounts - mg
or µg
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VITAMINS - Two main categories

• Water soluble
• B
• C

• Fat Soluble
• A
• D
• E
• K

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• Water soluble
• Cannot be stored in body - regular supply needed
• Excess is excreted in urine - no danger of toxic
  levels
• Unstable to heat and light, leach into cooking
  liquids

• Fat Soluble
• Can be stored in body - regular supply not needed
• Can accumulate to toxic levels if large amounts
  ingested
• Fairly stable at normal cooking temperatures

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Vitamin B1 - Thiamine

• Deficiency
• Fatigue, depression, irritability
• Beri-beri - disease of nervous system
• Common in countries where polished rice is staple
  food

• Functions
• Essential for release of energy from
  carbohydrates
• Necessary for appetite and good health
• Needed for normal functioning of nervous system

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Vitamin B1 - Thiamine

• Sources
• Meat and offal
• Oatmeal, breakfast cereals
• Wheatgerm
• Fortified white flour
• Milk
• Eggs
• Vegetables

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Vitamin B1 - Thiamine

• Properties
• Water soluble
• Destroyed by high temperatures
• Destroyed by alkalis
• Lost by milling flour, leaching into cooking
  liquids and in thawing frozen food

RDA 1mg per day - Requirement increases with
energy expenditure
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Vitamin B2 -Riboflavin

• Functions
• Metabolism of carbohydrates, proteins and fats
• Growth, repair, development of body tissues -
  healthy skin, eyes and tongue
• The principal growth promoting factor in the
  vitamin B complex

• Deficiency
• Loss of appetite
• Swollen tongue, cracked lips, eye infection,
  dermatitis

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Vitamin B2 -Riboflavin

• Sources
• Offal
• Milk
• Cheese
• Eggs
• Yeast extracts
• Green Vegetables

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Vitamin B2 -Riboflavin

RDA 1 - 1.5 mg per day

• Properties
• Water soluble
• Unstable at high temperatures
• Destroyed by alkalis
• Light sensitive

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Vitamin B -Niacin (Nicotinic acid)

• Functions
• Metabolism of carbohydrates, proteins and fats
• Needed for normal functioning of nervous system

• Deficiency
• Fatigue, depression, irritability
• Beri-beri - disease of nervous system
• Common in countries where polished rice is staple
  food

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Vitamin B -Niacin (Nicotinic acid)

• Sources
• Meat, Offal
• Yeast extracts
• Yeast
• Bran, wheatgerm, flour
• Some pulses, dried fruit

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Vitamin B -Niacin (Nicotinic acid)
Related to protein intake

RDA 15 - 20mg per day

• Properties
• Water soluble
• Stable to heat
• Fairly stable to acids/alkalis
• 80 -90 loss in milling

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Vitamin B6 -Pyridoxine

• Functions
• Protein metabolism
• Involved in formation of haemoglobin, hormones
  and structural proteins
• Healthy development of nervous system

• Deficiency
• Tiredness and Fatigue, irritability
• Premenstrual tension
• Infants may suffer convulsions if there is
  deficiency

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Vitamin B6 -Pyridoxine

• Sources
• Meat
• Offal
• Eggs
• Yeast extracts
• Fish
• Cereals

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Vitamin B6 -Pyridoxine

RDA 2mg per day

• Properties
• Water soluble
• Reasonably heat stable
• Sensitive to high temperatures, oxygen, milling
  and processing

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Vitamin B12 - (Cyano) Cobalamin

• Functions
• Red blood cell formation
• Nervous system - maintains myelin sheath around
  nerves
• Helps treat pernicious anaemia

• Deficiency
• Pernicious anaemia
• Nerve degeneration

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Vitamin B12 - (Cyano) Cobalamin

• Sources
• Meat, Offal
• Fish
• Cheese

No B12 in plant foods - Vegans, vegetarians risk
of deficiency
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Vitamin B12 - (Cyano) Cobalamin

RDA 3-4 µg per day

• Properties
• Water soluble
• Heat stable up to 100C
• Affected by strong acids/alkalis
• Affected by light

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Vitamin B -Folic Acid

• Functions
• Red blood cell formation
• Essential for synthesis of DNA and RNA
• Development of brain, spinal cord and skeleton in
  foetus
• Reduces risk of neural tube defects e.g. spina
  bifida
• May play role preventing heart attacks, strokes
  and cancer

• Deficiency
• Fatigue in mild cases
• Anaemia in severe cases
• Neural tube defects

Important to take folic acid prior to conception
and vital during first 3 months pregnancy
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Vitamin B -Folic Acid

• Sources
• Offal
• Fortified cereals
• Green leafy vegetables
• Potatoes
• bread
• Milk
• Wheatgerm

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Vitamin B -Folic Acid

RDA 300 µg per day More during pregnancy

• Properties
• Water soluble
• Unaffected by acids
• Sensitive to light and oxidation

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Vitamin C -Ascorbic Acid

• Functions
• Formation of connective tissue, collagen
• Critical to immune system
• Helps absorption of iron
• Prevents scurvy
• Promotes healing of wounds and healthy blood
  vessels
• Acts as antioxidant, protects HDL cholesterol

• Deficiency
• Weakening of connective tissue
• Susceptibility to infection
• Incomplete iron absorption
• Delayed healing of wounds

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Vitamin C -Ascorbic Acid

• Sources
• Rosehips, blackcurrants,
• green peppers, kiwi, citrus
• fruits, strawberries,
• spinach, cabbage,
• broccolli

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Vitamin C -Ascorbic Acid

• Properties
• Water soluble
• Destroyed by alkalis, dry or moist heat and
  enzymes
• Sensitive to light and oxygen
• Acts as an antioxidant

RDA 30-60 mg per day
Least stable of all vitamins
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