Water-soluble vitamins Flashcards

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1
Q

B1 Thiamin Function

A

Helps the nervous system and with energy release from foods.

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2
Q

B1 Thiamin Sources

A

Bread / pasta / rice / eggs / peas / liver.

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3
Q

B1 Thiamin Deficiency

A

Tiredness / weak muscles / beriberi (affects heart, blood vessels and nervous system).

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4
Q

B2 Riboflavin Function

A

Helps with energy release from foods and repair of tissues.

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5
Q

B2 Riboflavin Sources

A

Milk / eggs / cheese / leafy greens.

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6
Q

B2 Riboflavin Deficiency

A

Dry skin / sore throat / sores around mouth.

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7
Q

B3 Niacin Function

A

Helps with energy release from foods and maintaining a healthy nervous system and skin.

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8
Q

B3 Niacin Sources

A

Wheat / nuts / meat / fish.

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9
Q

B3 Niacin Deficiency

A

Pellagra - disease causing memory loss and fatigue depression.

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10
Q

B9 Folic Acid Function

A

Crucial for growth, healthy babies, and works with vitamin B12 to make red blood cells.

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11
Q

B9 Folic Acid Sources

A

Liver / peas / leafy greens.

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12
Q

B9 Folic Acid Deficiency

A

Anaemia / tiredness / weak muscles / mouth sores / important for pregnancy as low levels at conception cause spina bifida.

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13
Q

B12 Cobalamin Function

A

Helps nervous system and works with vitamin B9 to make red blood cells.

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14
Q

B12 Cobalamin Sources

A

Milk / eggs / meat / fish.

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15
Q

B12 Cobalamin Deficiency

A

Tiredness / nerve damage (in extreme cases).

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16
Q

C Ascorbic Acid Function

A

Protects the body from infection and allergies, keeps blood vessels healthy and heals wounds.

17
Q

C Ascorbic Acid Sources

A

Citrus fruits / tomatoes / strawberries / green veg / potatoes.

18
Q

C Ascorbic Acid Deficiency

A

Anaemia / scurvy (tiredness and bleeding gums) / increased risk of cancer.

19
Q

Water-soluble Vitamin Excess

A

Excess very unlikely as water-soluble vitamins are excreted in urine; however excess of Vitamin C can cause diarrhoea and stomach pains.