Water Soluble Vitamins

Question 1

What are water-soluble vitamins?

Answer 1

Water-soluble vitamins are vitamins that dissolve in water and are not stored in the body, meaning they need to be consumed regularly. The primary water-soluble vitamins are the B vitamins and vitamin C.

Question 2

What are the main functions of vitamin C?

Answer 2

Vitamin C functions as an antioxidant, helps in collagen formation for healthy skin and tissues, aids in the absorption of iron, strengthens the immune system, and is essential for wound healing.

Question 3

What are the main food sources of vitamin C?

Answer 3

Vitamin C is found in citrus fruits (oranges, lemons), berries (strawberries, blackcurrants), bell peppers, broccoli, and tomatoes.

Question 4

What is the Recommended Dietary Allowance (RDA) for vitamin C?

Answer 4

The RDA for vitamin C varies by age and gender. For adults, it is approximately 60-90 mg per day, with a higher intake recommended for smokers and people recovering from illness.

Question 5

What are the symptoms of vitamin C deficiency?

Answer 5

Deficiency symptoms include scurvy (characterized by bleeding gums, bruising, and poor wound healing), fatigue, weakened immune response, and anemia due to reduced iron absorption.

Question 6

What are the B vitamins, and why are they important?

Answer 6

The B vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B12 (cobalamin), folic acid, pantothenic acid, and biotin. They play crucial roles in energy production, red blood cell formation, nervous system function, and DNA synthesis.

Question 7

What is the primary function of vitamin B1?

Answer 7

Vitamin B1 helps convert carbohydrates into energy and supports nerve function.

Question 8

What are good sources of vitamin B1?

Answer 8

Whole grains, meat (especially pork), legumes, and nuts are good sources of thiamine.

Question 9

What are the deficiency symptoms of vitamin B1?

Answer 9

Thiamine deficiency can lead to beriberi, which affects the cardiovascular and nervous systems, causing symptoms like weakness, nerve damage, and heart issues.

Question 10

What is the primary function of vitamin B2?

Answer 10

Riboflavin is essential for energy production and skin, eye, and nervous system health.

Question 11

What are dietary sources of vitamin B2?

Answer 11

Riboflavin is found in milk, eggs, leafy green vegetables, lean meats, and fortified cereals.

Question 12

What are symptoms of vitamin B2 deficiency?

Answer 12

Symptoms include sore throat, cracked lips, red or inflamed tongue, and dry, flaky skin.

Question 13

What is the role of vitamin B3 in the body?

Answer 13

Niacin is important for energy release from food, digestion, and maintaining healthy skin and nerves.

Question 14

Name foods high in vitamin B3.

Answer 14

Niacin-rich foods include meat, fish, whole grains, and nuts.

Question 15

What condition is associated with vitamin B3 deficiency?

Answer 15

Niacin deficiency can lead to pellagra, which causes symptoms known as the “3 Ds”: dermatitis, diarrhea, and dementia.

Question 16

Why is vitamin B6 important?

Answer 16

B6 is involved in protein metabolism, red blood cell production, and brain function.

Question 17

Where can vitamin B6 be found in the diet?

Answer 17

Sources of B6 include poultry, fish, potatoes, chickpeas, and bananas.

Question 18

What symptoms are associated with vitamin B6 deficiency?

Answer 18

Deficiency can cause irritability, depression, confusion, and anemia.

Question 19

What is the main function of vitamin B12?

Answer 19

Vitamin B12 is essential for red blood cell formation, nerve function, and DNA synthesis.

Question 20

What foods provide vitamin B12?

Answer 20

Vitamin B12 is found primarily in animal products like meat, fish, dairy, and eggs.

Question 21

What can happen if there is a vitamin B12 deficiency?

Answer 21

A deficiency can lead to pernicious anemia, fatigue, nerve damage, and memory problems.

Question 22

What is the importance of folic acid?

Answer 22

Folic acid is essential for DNA synthesis, red blood cell formation, and fetal development.

Question 23

What foods contain folic acid?

Answer 23

Leafy green vegetables, citrus fruits, legumes, and fortified grains contain folic acid.

Question 24

What are the consequences of folic acid deficiency?

Answer 24

Deficiency can lead to megaloblastic anemia and, in pregnancy, an increased risk of neural tube defects in the fetus.

Question 25

Why is it important to regularly consume water-soluble vitamins?

Answer 25

Water-soluble vitamins cannot be stored in the body and are excreted in urine, so they must be consumed regularly to maintain health.