Vitamins - Water Soluble

Question 1

B1 Thiamin:

Answer 1

Function:
Helps the nervous system and with energy release from foods.

Sources include:
Bread, pasta, rice, peas,eggs and liver.

Problems caused by having too little:
Tiredness, weak muscles and beriberi (in severe cases) - a disease that affects the heart, blood vessels and nervous system.

Question 2

B2 Riboflavin:

Answer 2

Function:
Helps with enery release from foods and repair of tissues.

Sources include:
Milk, eggs, cheese, and leafy greens.

Problems caused by having too little:
Dry skin, a sore throat and sores around the mouth.

Question 3

B3 Niacin:

Answer 3

Function:
Helps with energu release from foods and maintaining a healthy nervous sustem and skin.

Sources include:
Wheat, nuts, meat and fish.

Problems caused by having to little:
Pellapra (a disease causing fatigue, depression and loss of memory).

Question 4

B9 Folic Acid (or folate):

Answer 4

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

Sources include:
Liver, peas and leafy greens.

Problems caused by having too little:
Anaemia, tiredness,
weak muscles and mouth sores.
Folic acid is especially important for women planning pregnancy as low levels at conception can cause spina bifida in babies (see p.13).

Question 5

BI2 Cobalamin:

Answer 5

Function:
Helps the nervous sustem and works with vitamin B9 to make red blood cells.

Sources include:
Milk, eggs, meat and fish.

Problems caused by having too little:
Tiredness and nerve damage in extreme cases. Vegans (who don’t eat any animal produce) are most likely to have too little.

Question 6

C ascorbic acid:

Answer 6

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

Sources include:
Citrus fruits, tomatoes, strawberries, green veg and potatoes.

Problems caused by having too little:
Anaemia (see p.14) and scurvy (tiredness and bleeding gums). As vitamin C is an antioxidant, too little can increase the risk of cancer (see below.

Question 7

Water Soluble Vitamins:

Answer 7

“Water soluble” vitamins dissolve in water - there are lots of them, but you need to know these for the exam: (on other flashcards).

Water-soluble vitamins are lost in urine, so in most cases it’s unlikely they’ll build up to levels where there are serious side effects. However, excessive amounts of vitamin C can cause stomach pain and diarrhoea.

Question 8

Prepare Fruit and Veg Carefully to Keep Vitamins:

Answer 8

1) Once exposed to air, fruits and veg start losing vitamin C, so prepare them just before you need them.

2) Don’t leave your fruits and veg to stand in water because vitamins B and C dissolve into the water. Steaming or microwaving are the best ways to keep these water-soluble vitamins.

3) Don’t chop fruit and veg into small pieces as it exposes more of the surface to air and water.

Question 9

Antioxidants Protect Us from Free Radicals:

Answer 9

1)Free radicals are chemicals that we encounter every day of our lives.

2) They’re able to damage our body’s celles, leading to diseases like cancer and heart disease.

3) Antioxidante (e.g. vitamins A. C and E) are found in foods such as fruit and vegetables - many people believe they help proteot our bodies from these damaging free radicals.