Water Soluble Vitamins: Vitamins B and C

WATER SOLUBLE VITAMINS
Vitamins B and C
• Functions
• Effects of deficiency
• Sources
• Properties
• RDA
VITAMINS
• “VITAMIN” means “vital for life”
**Nutrients
Nutrients
required
requiredininvery
very
small
smallamounts
amounts --
• VITAMINS are *Micronutrients mg
mgor
orµgµg
which are necessary for everyday healthy
functioning of the body
M.A.Calvey/Vitamins 2006 2
VITAMINS -
Two main categories
Water soluble Fat Soluble
A
B D
C E
K
MACalvey/Teachnet/Vitamins 2006 3
Water soluble Fat Soluble
• Cannot be stored in body • Can be stored in body -

- regular supply needed regular supply not needed
• Excess is excreted in • Can accumulate to toxic

urine - no danger of toxic levels if large amounts
levels ingested
• Unstable to heat and • Fairly stable at normal

light, leach into cooking cooking temperatures
liquids
Vitamin B1 - Thiamine
Deficiency
Functions
• Fatigue, depression,
• Essential for release of irritability
energy from
carbohydrates • Beri-beri - disease
• Necessary for appetite of nervous system
Common in countries where polished rice
and good health is staple food
• Needed for normal

functioning of nervous
system
Sources
Meat and offal
Oatmeal, breakfast
cereals
Wheatgerm
Fortified white flour
Milk
Eggs
Vegetables
Properties RDA
• Water soluble
1mg per day -
• Destroyed by high
temperatures Requirement
increases with
• Destroyed by alkalis energy expenditure
• Lost by milling flour,
leaching into cooking
liquids and in thawing
frozen food
Vitamin B2 -Riboflavin
Functions Deficiency
• Metabolism of carbohydrates, • Loss of appetite
proteins and fats • Swollen tongue, cracked
• Growth, repair, development of lips, eye infection,
dermatitis
body tissues - healthy skin, eyes
and tongue
• The principal growth promoting
factor in the vitamin B complex
Sources
Offal
Milk
Cheese
Eggs
Yeast extracts
Green Vegetables
RDA
Properties
• Water soluble 1 - 1.5 mg per
• Unstable at high day
temperatures
• Destroyed by alkalis
• Light sensitive
Vitamin B -Niacin (Nicotinic
acid)
• Metabolism of • Fatigue, depression,
carbohydrates, proteins irritability
and fats • Beri-beri - disease
of nervous system
• Needed for normal
Common in countries where
functioning of nervous polished rice is staple
system food
Vitamin B -Niacin (Nicotinic acid)
Sources
Meat, Offal
Yeast extracts
Yeast
Bran, wheatgerm, flour
Some pulses, dried fruit
Vitamin B -Niacin (Nicotinic acid)
*Related
*Relatedtoto
protein intake
*RDA protein intake
Properties
• Water soluble 15 - 20mg per day
• Stable to heat
• Fairly stable to
acids/alkalis
• 80 -90% loss in milling
Vitamin B6 -Pyridoxine
• Protein metabolism • Tiredness and
• Involved in formation of Fatigue, irritability
haemoglobin, hormones and • Premenstrual
tension
structural proteins
• Infants may suffer
• Healthy development of convulsions if there
nervous system is deficiency
Sources
Meat
Offal
Eggs
Yeast extracts
Fish
Cereals
RDA
Properties
2mg per day
• Water soluble
• Reasonably heat stable
• Sensitive to high
temperatures, oxygen,
milling and processing
Vitamin B12 - (Cyano) Cobalamin
• Red blood cell formation • Pernicious anaemia
• Nervous system - • Nerve degeneration
maintains myelin sheath
around nerves
• Helps treat pernicious
anaemia
Sources
Meat, Offal
Fish
Cheese
No
NoBB1212ininplant
plant
foods
foods-- Vegans,
Vegans,
vegetarians
vegetariansrisk risk
of deficiency
of deficiency
RDA
Properties
• Water soluble 3-4 µg per day
• Heat stable up to
100°C
• Affected by strong
acids/alkalis
• Affected by light
Vitamin B -Folic Acid
• Red blood cell formation • Fatigue in mild cases
• Essential for synthesis of • Anaemia in severe
DNA and RNA cases
• Neural tube defects
• Development of brain, spinal
cord and skeleton in foetus
Important
Importantto totake
• Reduces risk of neural tube folic
take
folic acid priorto
acid prior to
defects e.g. spina bifida conception and vital
conception and vital
during
duringfirst
first33months
months
• May play role preventing pregnancy
pregnancy
heart attacks, strokes and
cancer
Sources
Offal
Fortified cereals
Green leafy vegetables
Potatoes
bread
Milk
Wheatgerm
Properties RDA
• Water soluble 300 µg per day
• Unaffected by acids More during
• Sensitive to light and pregnancy
oxidation
Vitamin C -Ascorbic Acid
• Formation of connective • Weakening of
tissue, collagen connective tissue
• Critical to immune system • Susceptibility to
• Helps absorption of iron infection
• Prevents scurvy • Incomplete iron
• Promotes healing of wounds absorption
and healthy blood vessels • Delayed healing of
• Acts as antioxidant, wounds
protects HDL cholesterol
Sources
Rosehips, blackcurrants,
green peppers, kiwi, citrus
fruits, strawberries,
spinach, cabbage,
broccolli
Properties RDA
• Water soluble 30-60 mg per day
• Destroyed by alkalis, dry
or moist heat and enzymes
• Sensitive to light and
oxygen
• Acts as an antioxidant
Least
Leaststable
stableof
of
all
allvitamins
vitamins

Water Soluble Vitamins: Vitamins B and C

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WATER SOLUBLE VITAMINS

• Cannot be stored in body • Can be stored in body -

• Excess is excreted in • Can accumulate to toxic

• Unstable to heat and • Fairly stable at normal

• Needed for normal

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