Water soluble vitamins (B, C)

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  • Created by: Mandalay
  • Created on: 13-01-21 14:52
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  • Water soluble Vitamins
    • Vitamin C
      • Function
        • Protects the body from infection
        • Keeps blood vessels healthy and heals wounds
      • Sources
        • Citrus fruits, tomatoes, strawberries, green vegetables, potatoes
      • Deficiency
        • Anaemia
        • Scurvy
        • Vitamin C is an antioxidant which means too little may increase chance of cancer
    • Vitamin B1(Thiamin)
      • Helps the nervous system and relesease energy from foods
        • Bread, pasta, rice, peas,eggsandliver
          • Deficiency can lead tiredness and beriberi (affects heart,blood vessels and nervous system)
    • Vitamin B2 (Riboflavin)
      • Helps release energy from foods and repairs tissues
        • Milk,eggs, cheese and leafy greens
          • Deficiency can lead to dry skin and  a sore throat
    • Vitamin B3 (Niacin)
      • Helps release energy from foods, maintans a healthy nervous system and skin
        • Wheat, nuts,meat and fish
          • Deficiency can lead to pellagra (a disease causing fatigue, depression and loss of memory)
    • Vitamin B9 (Folic Acid)
      • Crucial for growth and development of healthy babies. Works with Vitamin B12 to make red blood cells
        • Liver, peas and leafy greens
          • Deficiency can lead to anaemia, tiredness, weak muscles and spina bifida in babies
    • Vitamin B12 (Cobalamin)
      • Helps the nervous system and works with Vitamin B9 to make red blood cells
        • Milk, eggs and fish
          • Deficiency can lead to tiredness and nerve damage
    • Once exposed to air or water fruit and vegetables will lose water soluble vitamins.
      • Prepare just before you need them
      • Don't leave to stand in water
      • Do not chop into small pieces as this exposes more of the surface to air
      • Cook for a shorter length of time
      • Microwave or steam instead of boiling
      • Peel thinly or use unpeeled. Most nutrients are found in or just belowothe skin.
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