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Water soluble vitamins
- 1. WATER SOLUBLE VITAMINS Vitamins B and C • Functions • Effects of deficiency • Sources • Properties • RDA © PDST Home Economics
- 2. 2 VITAMINS • “VITAMIN” means “vital for life” • VITAMINS are *Micronutrients which are necessary for everyday healthy functioning of the body * Nutrients required in very small amounts - mg or µg * Nutrients required in very small amounts - mg or µg
- 3. 3 VITAMINS - Two main categories Water soluble B C Fat Soluble A D E K
- 4. 4 Water soluble • Cannot be stored in body - regular supply needed • Excess is excreted in urine - little danger of toxic levels • Unstable to heat and light, leach into cooking liquids Fat Soluble • Can be stored in body - regular supply not needed • Can accumulate to toxic levels if large amounts ingested • Fairly stable at normal cooking temperatures
- 5. 5 Vitamin B1 - Thiamine Functions • Essential for release of energy from carbohydrates • Necessary for appetite and good health • Needed for normal functioning of nervous system Deficiency • Fatigue, depression, irritability • Beri-beri - disease of nervous system Common in countries where polished rice is staple food
- 6. 6 Vitamin B1 - Thiamine Sources Meat and offal Oatmeal, breakfast cereals Wheatgerm Fortified white flour Milk Eggs Vegetables
- 7. 7 Vitamin B1 - Thiamine Properties • Water soluble • Destroyed by high temperatures • Destroyed by alkalis • Lost by milling flour, leaching into cooking liquids and in thawing frozen food RDA 1mg per day - Requirement increases with energy expenditure
- 8. 8 Vitamin B2 -Riboflavin Functions • Metabolism of carbohydrates, proteins and fats • Growth, repair, development of body tissues - healthy skin, eyes and tongue • The principle growth promoting factor in the vitamin B complex Deficiency • Loss of appetite • Swollen tongue, cracked lips, eye infection, dermatitis
- 9. 9 Vitamin B2 -Riboflavin Sources Offal Milk Cheese Eggs Yeast extracts Green Vegetables
- 10. 10 Vitamin B2 -Riboflavin Properties • Water soluble • Unstable at high temperatures • Destroyed by alkalis • Light sensitive RDA 1 - 1.5 mg per day
- 11. 11 Vitamin B -Niacin (Nicotinic acid) Functions • Metabolism of carbohydrates, proteins and fats • Needed for normal functioning of nervous system Deficiency • Fatigue, depression, irritability • Beri-beri - disease of nervous system Common in countries where polished rice is staple food
- 12. 12 Vitamin B -Niacin (Nicotinic acid) Sources Meat, Offal Yeast extracts Yeast Bran, wheatgerm, flour Some pulses, dried fruit
- 13. 13 Properties • Water soluble • Stable to heat • Fairly stable to acids/alkalis • 80 -90% loss in milling *RDA 15 - 20mg per day Vitamin B -Niacin (Nicotinic acid) *Related to protein intake *Related to protein intake
- 14. 14 Vitamin B6 -Pyridoxine Functions • Protein metabolism • Involved in formation of haemoglobin, hormones and structural proteins • Healthy development of nervous system Deficiency • Tiredness and Fatigue, irritability • Premenstrual tension • Infants may suffer convulsions if there is deficiency
- 15. 15 Vitamin B6 -Pyridoxine Sources Meat Offal Eggs Yeast extracts Fish Cereals
- 16. 16 Properties • Water soluble • Reasonably heat stable • Sensitive to high temperatures, oxygen, milling and processing RDA 2mg per day Vitamin B6 -Pyridoxine
- 17. 17 Vitamin B12 - (Cyano) Cobalamin Functions • Red blood cell formation • Nervous system - maintains myelin sheath around nerves • Helps treat pernicious anaemia Deficiency • Pernicious anaemia • Nerve degeneration
- 18. 18 Vitamin B12 - (Cyano) Cobalamin Sources Meat, Offal Fish Cheese No B12 in plant foods - Vegans, vegetarians risk of deficiency No B12 in plant foods - Vegans, vegetarians risk of deficiency
- 19. 19 Properties • Water soluble • Heat stable up to 100°C • Affected by strong acids/alkalis • Affected by light RDA 3-4 µg per day Vitamin B12 - (Cyano) Cobalamin
- 20. 20 Vitamin B -Folic Acid Functions • Red blood cell formation • Essential for synthesis of DNA and RNA • Development of brain, spinal cord and skeleton in foetus • Reduces risk of neural tube defects e.g. spina bifida • May play role preventing heart attacks, strokes and cancer Deficiency • Fatigue in mild cases • Anaemia in severe cases • Neural tube defects Important to take folic acid prior to conception and vital during first 3 months pregnancy Important to take folic acid prior to conception and vital during first 3 months pregnancy
- 21. 21 Vitamin B -Folic Acid Sources Offal Fortified cereals Green leafy vegetables Potatoes bread Milk Wheatgerm
- 22. 22 Properties • Water soluble • Unaffected by acids • Sensitive to light and oxidation RDA 300 µg per day More during pregnancy Vitamin B -Folic Acid
- 23. 23 Vitamin C -Ascorbic Acid Functions • Formation of connective tissue, collagen • Critical to immune system • Helps absorption of iron • Prevents scurvy • Promotes healing of wounds and healthy blood vessels • Acts as antioxidant, protects HDL cholesterol Deficiency • Weakening of connective tissue • Susceptibility to infection • Incomplete iron absorption • Delayed healing of wounds
- 24. 24 Vitamin C -Ascorbic Acid Sources Rosehips, blackcurrants, green peppers, kiwi, citrus fruits, strawberries, spinach, cabbage, broccoli
- 25. 25 Properties • Water soluble • Destroyed by alkalis, dry or moist heat and enzymes • Sensitive to light and oxygen • Acts as an antioxidant RDA 30-60 mg per day Vitamin C -Ascorbic Acid Least stable of all vitamins Least stable of all vitamins