WATER SOLUBLE VITAMINS

1. WATER SOLUBLE VITAMINS Vitamins B and C • Functions • Effects of deficiency • Sources • Properties • RDA

2. 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 M.A.Calvey/Vitamins 2006

3. Water soluble B C Fat Soluble A D E K VITAMINS - Two main categories MACalvey/Teachnet/Vitamins 2006

4. 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 MACalvey/Teachnet/Vitamins 2006

5. Functions Essential for release of energy from carbohydrates Necessary for appetite and good health 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 Vitamin B1 - Thiamine MACalvey/Teachnet/Vitamins 2006

6. Vitamin B1 - Thiamine Sources Meat and offal Oatmeal, breakfast cereals Wheatgerm Fortified white flour Milk Eggs Vegetables MACalvey/Teachnet/Vitamins 2006

7. 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 MACalvey/Teachnet/Vitamins 2006

8. 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 Vitamin B2 -Riboflavin MACalvey/Teachnet/Vitamins 2006

9. Vitamin B2 -Riboflavin Sources Offal Milk Cheese Eggs Yeast extracts Green Vegetables MACalvey/Teachnet/Vitamins 2006

10. Vitamin B2 -Riboflavin Properties • Water soluble • Unstable at high temperatures • Destroyed by alkalis • Light sensitive RDA 1 - 1.5 mg per day MACalvey/Teachnet/Vitamins 2006

11. 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 Vitamin B -Niacin (Nicotinic acid) MACalvey/Teachnet/Vitamins 2006

12. Vitamin B -Niacin (Nicotinic acid) Sources Meat, Offal Yeast extracts Yeast Bran, wheatgerm, flour Some pulses, dried fruit MACalvey/Teachnet/Vitamins 2006

13. Vitamin B -Niacin (Nicotinic acid) Properties • Water soluble • Stable to heat • Fairly stable to acids/alkalis • 80 -90% loss in milling *Related to protein intake *RDA 15 - 20mg per day MACalvey/Teachnet/Vitamins 2006

14. 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 Vitamin B6 -Pyridoxine MACalvey/Teachnet/Vitamins 2006

15. Vitamin B6 -Pyridoxine Sources Meat Offal Eggs Yeast extracts Fish Cereals MACalvey/Teachnet/Vitamins 2006

16. Vitamin B6 -Pyridoxine Properties • Water soluble • Reasonably heat stable • Sensitive to high temperatures, oxygen, milling and processing RDA 2mg per day MACalvey/Teachnet/Vitamins 2006

17. Functions Red blood cell formation Nervous system - maintains myelin sheath around nerves Helps treat pernicious anaemia Deficiency Pernicious anaemia Nerve degeneration Vitamin B12 - (Cyano) Cobalamin MACalvey/Teachnet/Vitamins 2006

18. Vitamin B12 - (Cyano) Cobalamin Sources Meat, Offal Fish Cheese No B12 in plant foods - Vegans, vegetarians risk of deficiency MACalvey/Teachnet/Vitamins 2006

19. Vitamin B12 - (Cyano) Cobalamin Properties • Water soluble • Heat stable up to 100°C • Affected by strong acids/alkalis • Affected by light RDA 3-4 µg per day MACalvey/Teachnet/Vitamins 2006

20. 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 Vitamin B -Folic Acid Important to take folic acid prior to conception and vital during first 3 months pregnancy MACalvey/Teachnet/Vitamins 2006

21. Vitamin B -Folic Acid Sources Offal Fortified cereals Green leafy vegetables Potatoes bread Milk Wheatgerm MACalvey/Teachnet/Vitamins 2006

22. Vitamin B -Folic Acid Properties • Water soluble • Unaffected by acids • Sensitive to light and oxidation RDA 300 µg per day More during pregnancy MACalvey/Teachnet/Vitamins 2006

23. 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 Vitamin C -Ascorbic Acid MACalvey/Teachnet/Vitamins 2006

24. Vitamin C -Ascorbic Acid Sources Rosehips, blackcurrants, green peppers, kiwi, citrus fruits, strawberries, spinach, cabbage, broccolli MACalvey/Teachnet/Vitamins 2006

25. 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 MACalvey/Teachnet/Vitamins 2006

26. MACalvey/Teachnet/Vitamins 2006