Water-soluble vitamins Flashcards
B1 Thiamin Function
Helps the nervous system and with energy release from foods.
B1 Thiamin Sources
Bread / pasta / rice / eggs / peas / liver.
B1 Thiamin Deficiency
Tiredness / weak muscles / beriberi (affects heart, blood vessels and nervous system).
B2 Riboflavin Function
Helps with energy release from foods and repair of tissues.
B2 Riboflavin Sources
Milk / eggs / cheese / leafy greens.
B2 Riboflavin Deficiency
Dry skin / sore throat / sores around mouth.
B3 Niacin Function
Helps with energy release from foods and maintaining a healthy nervous system and skin.
B3 Niacin Sources
Wheat / nuts / meat / fish.
B3 Niacin Deficiency
Pellagra - disease causing memory loss and fatigue depression.
B9 Folic Acid Function
Crucial for growth, healthy babies, and works with vitamin B12 to make red blood cells.
B9 Folic Acid Sources
Liver / peas / leafy greens.
B9 Folic Acid Deficiency
Anaemia / tiredness / weak muscles / mouth sores / important for pregnancy as low levels at conception cause spina bifida.
B12 Cobalamin Function
Helps nervous system and works with vitamin B9 to make red blood cells.
B12 Cobalamin Sources
Milk / eggs / meat / fish.
B12 Cobalamin Deficiency
Tiredness / nerve damage (in extreme cases).
