Vitamins- Water soluble pg 8 Flashcards
whats the difference between water soluble vitamins to fat soluble
water soluble arent stored in the body like fat soluble ones so we take them in daily
what vitamins are water-soluble
B and C
B1- thiamin
B2- riboflavin
B3- niacin
B9- folic acid
B12- cobalamin
C- ascorbic acid
Whats vitamin B1thiamin
function- helps nervous system and releases energy from foods
sources include- bread, pasta, rice, peas, eggs
problems caused by having too little- tiredness, weak muscles and beriberi
whats B2 riboflavin
function- helps with energy releases from foods and repair of tissues
sources include- milk, eggs, cheese and leafy greens
problems caused by having too little- dry skin. sore throat and sores around the mouth
whats B3 niacin
function- helps with energy release and maintains a healthy nervous system and skin
sources include- wheat, nuts, meat, fish
problems caused by having too little- pellagra, disease cuasing fatigue, loss of memory, depression
whats b9 folic acid
function- crucial for growth, healthy babies and works with vitamin b12 to make red blood cells
sources include- liver, peas, leafy greens
problems caused by having too little- anaemia, tiredness, weak muscles
whats b12 cobalamin
function- helps nervous system and works with vitamin b9 to make red blood cells
sources include- milk, eggs, meat, fish
problems caused by having too little- tiredness, nerve damage
whats c ascorbic acid
function- protects the body from infection and allergies
sources include- citrus fruits, tomatoes, strawberries, green veg, potatoes
problems caused by having too little- anaemia and scurvy, increased risk of cancer
what does excessive amounts of vitamin c cause
stomach pain and diarrhoea
how to prepare fruit and veg carefully
-do not leave fruits/veg to stand in water as vitamins b/c dissolve into wateer
-steam or microwave these vitamins
-do not cop fruit and veg into small pieces as it exposes more of the surface to air and water
what do antioxidants protect us from
free radicals
what are free radicals
(found in anitoxidants)
chemicals that we enconter everyday
-they damage our body cells, leading to diseases like cancer and heart disease
where are antioxidants found
in foods e.g fruit and veg