Vitamins - water-soluble Flashcards
What are the water-soluble vitamins ?
B vitamins and vitamin C are water-soluble
What do water-soluble vitamins do in water ?
They dissolve
What is the function of B1 Thiamin ?
Helps the nervous system and with energy release from foods
What foods are B1 Thiamin found in ?
Bread, pasta, rice, peas, eggs and liver
What problems are caused by having too little B1 Thiamin ?
Tiredness, weak muscles and beriberi (i’m severe cases) - a disease that affects the heart, blood vessels and nervous system.
What is the function of B2 Riboflavin ?
Helps with energy release from foods and repair of tissue
What foods are B2 riboflavin found in ?
Milk, eggs, cheese and leafy greens
What are the
problems caused by having too little B2 Riboflavin ?
Dry skin, a sore throat and sores around the mouth
What is the function of B3 Niacin ?
Helps with energy release from foods and maintaining a healthy nervous system and skin
What food contain B3 Niacin ?
Wheat, nuts, meat and fish
What are the problems caused by having to little B3 Niacin?
Pellagra (a disease causing fatigue, depression and loss of memory)
What is the function of B9 Folic acid (for folate) ?
Crucial for growth, healthy babies and works with vitamin B12 to make red blood cells.
What food contain B9 ?
Liver , peas and leafy greens
What is the problems caused by having too little B9 ?
Anaemia, tiredness, weak muscles and mouth sores.
What is the function of B12 Cobalamin ?
Helps the nervous system and work with vitamin B9
to make red blood cells
What food contain B12 ?
Milk, eggs, meat and fish
What are the
problems caused by having too little B12 ?
Tiredness and nerve damage in extreme cases. Vegans are most likely to have too little
What is the function of C Ascorbic acid ?
Protects the body from infection and allergies, keeps blood vessels healthy and heals wounds
what foods contain vitamin C ?
Citrus fruits, tomatoes, strawberries, green veg and potatoes
What are the problems caused by have too little vitamin c ?
Anaemia and scurvy (tiredness and bleeding gums) As vitamins C is an anyioxidant, too little can increase the risk of cancer.
Why is it unlikely that water-soluble vitamins will build up to levels where there are serious side effects?
Because they are lost in urine
What does excessive amount of vitamin c cause ?
Stomach pain and diarrhoea
How can you
prepare fruit and veg to keep vitamins ?
1) Prepare them just before you need them, once exposed to air they start to lose vitamin c
2) Don’t let you fruit and get to stand in water, vitamin B and c will dissolve. Instead steaming or microwaving are the best way to keep those vitamins.
3) Don’t chop fruit and veg into small pieces as it exposes more of the surface to air and water
How do antioxidants protect us from free radicals ?
1) Free radicals are chemicals that we encounter every day of our lives
2) They’re able to damage our body’s cells, leading to disease like cancer and heat disease
3) Antioxidants (vitamins A, C and E ) are found in foods such as fruit and vegetables
