Vitamins - Water Soluble

Question 1

What are the water soluble vitamins?

Answer 1

B Group (B1, B2, B3, B6, B9, B12) & C

Question 2

State the chemical name of Vitamin B1 and its sources.

Answer 2

Thiamin

Sources: Wheat gem, wholemeal sources, liver, marmite.

Question 3

Give a characteristic of water soluble vitamins.

Answer 3

They are not heat stable and are lost by heating.

Question 4

What are the functions of Vitamin B1?

Answer 4

• Helps with breakdown of CHO to release energy.

- Helps with nervous system.

Question 5

What happens to a person if the are deficient in Vitamin B1?

Answer 5

• Beri-beri disease (nervous system problem)

- Slows growth and development

Question 6

State the chemical name of Vitamin B2 and its sources.

Answer 6

Riboflavin

Sources: Lean meat, liver, kidney, yeast, milk, egg & cheese.

Question 7

What are the functions of Vitamin B2?

Answer 7

• Helps with energy release from foods (fats, CHO, proteins)
• Helps with transport and metabolism of iron
• Repairs tissue
• Skin health

Question 8

What happens to a person if they are deficient in B2?

Answer 8

• Apathy
• Slowed down growth
• Sore throat, dry skin.

Question 9

State the chemical name for Vitamin B3 and its sources.

Answer 9

Niacin/ Nicotic Acid

Sources: Wheat, maize, flour, yeast, dairy, nuts

Question 10

What are the functions of Vitamin B3?

Answer 10

• Helps with metabolism growth and energy release
• Helps with keeping skin healthy
• Helps with keeping mucus membranes and nervous system healthy.

Question 11

What happens if a person is deficient in Vitamin B3?

Answer 11

• Pellagra (disease causing fatigue, depression, memory loss, sore skin)

Question 12

State the chemical name for Vitamin B9 and its sources?

Answer 12

Folate/ Folic Acid

Sources: Offal, pulses, peas, leafy greens, oranges, bananas

Question 13

What are the functions of Vitamin B9?

Answer 13

• Supports B12 in dividing cells (red blood cells)
• Helps form red blood cells
• Crucial for growth and health of babies and foetal development.

Question 14

What happens if a person is deficient in Vitamin B9?

Answer 14

• Anaemia, tiredness
• If a woman is pregnant, her baby may develop spina bifida.
• Weak muscles
• Depression

Question 15

State the chemical name and sources of Vitamin B12.

Answer 15

Cyanocobalamin

• Only in animal products and dairy
• Milk, eggs, meat, fish etc.

Question 16

What are the functions of Vitamin B12?

Answer 16

• Metabolism of amino acids and other enzymes.
• Works with B9 to make RBC
• Helps with functioning of nervous system.

Question 17

What happens if a person is deficient in Vitamin B12?

Answer 17

• Megaloblastic anaemia
• Vegans at risk
• Paralysis if nerves don’t work
• Tiredness

Question 18

State the chemical name and sources of Vitamin C.

Answer 18

Ascorbic Acid

Sources: Citrus fruits, tomatoes, green vegetables, peppers, staple foods

Question 19

What are the functions of Vitamin C?

Answer 19

• Helps form collagen (connective tissue)
• Helps with wound healing (works with calcium)
• Helps with healing and boosts immune system

Question 20

What happens if a person is deficient in Vitamin C?

Answer 20

• Scurvy
• Sore gums and slow wound healing
• Loose teeth
• Swollen gums

Question 21

What are the issues when preparing fruit and veg (related to vitamins)?

Answer 21

• Once exposed to air they start losing Vitamin C, prepare them just before needed
• If they are left to stand in water Vitamin B & C will dissolve in water
• Don’t chop into small pieces (keep them in large chunks)
• Steam to keep the vitamins
• Boil until Al Dente (bite to the food)