Water-soluble vitamins

Question 1

Vitamin C

Answer 1

Primary role: antioxidant, collagen synthesis, possible immune support.

Food sources: most fruits and veggies, especially citrus fruits.

Question 2

Thiamin (B1)

Answer 2

Primary roles: energy metabolism, prevention of beriberi disease (inflammation or degeneration of the heart and nerves).

Food sources: most meats, poultry, fish, pork (animal products)
Fortified cereal.

Question 3

Riboflavin (B2)

Answer 3

Primary roles: energy metabolism, prevention of cheilosis (inflammation or small cracks at the corners of the mouth).

Food sources: dairy, most animal proteins, fortified cereal.

Question 4

Niacin (B3)

Answer 4

Primary roles: energy metabolism, prevention of pellagra disease (dementia, diarrhea and dermatitis).

Food sources: most animal proteins, fortified cereals, beans and legumes.

Question 5

Pyridoxine (B6)

Answer 5

Primary roles: energy metabolism, transamination and deamination of amino acids. Conversion of tryptophan to niacin

Food sources: most animal proteins, fortified cereals, beans and legumes.

Question 6

Folate (B9)

Answer 6

Primary Roles: DNA and RNA synthesis
Red blood cell synthesis
Prevention of neural tube defects (brain or spinal cord birth defects)
Role in prevention of cancer
Energy metabolism

Food sources: green, leafy veggies, asparagus. oranges and orange juice.

Question 7

Cobalamin (B12)

Answer 7

Primary roles: energy metabolism
DNA and RNA synthesis, nerve signaling and methylation reactions.

Food sources: animal proteins (meat, poultry, fish and dairy)
Nutritional yeast

Question 8

Biotin (B7)

Answer 8

Primary roles: Energy metabolism, synthesis of structural proteins (nails, skin and hair)

Food sources: most foods contain small amounts.

Question 9

Pantothenic acid (B5)

Answer 9

Primary roles: energy metabolism

Food sources: most foods contain small amounts.