Water Soluble vitamins

• Water-soluble vitamins dissolve in water and are not stored by the body.
• Since they are eliminated in urine, we require a continuous daily supply in
our diet.
• The water-soluble vitamins include the vitamin B-complex group and
vitamin C
• Water-soluble vitamins are easily destroyed or washed out during food
storage or preparation.
• Proper storage and preparation of food can minimize vitamin loss.
• To reduce vitamin loss, always refrigerate fresh produce, keep milk and
grains away from strong light, and avoid boiling vegetables.
• Food Sources of Thiamin

Sources include pork, legumes, fish, peas, and liver. Most

commonly, thiamin is found in whole grains and fortified grain
products such as cereal, and enriched products like bread, pasta,
rice, and tortillas.
• Functions of Thiamin

Vitamin B1 or thiamin is a coenzyme in metabolic processes that

convert carbohydrates that we obtain from foods into energy that
is used by the heart, muscles, and nervous system for normal
function. Without energy, these organs are like a vehicle without
fuel.
• Deficiency of thiamin

Deficiency of vitamin B1 in the diet leads to beriberi, a disease

with dysfunctional heart and nervous system. Initially, deficiency
manifests as a group of symptoms that include fatigue, weak
muscles, and anorexia.
• Sources of Riboflavin

They are found in food products such as broccoli, cereals, eggs, salmon,
milk, and spinach.
• Functions of Riboflavin

Vitamin B2 or riboflavin is involved in enzymatic functions. It is important

for the conversion of food into energy and for healthy skin, hair, blood and
brain. It protects against sores and swelling of the mouth and lips.
Deficiency of Riboflavin
A deficiency of riboflavin affects the eyes, lips and tongue. Cracks appear
at the corners of the mouth and the tongue becomes red and swollen. These
symptoms, however, are not specific to riboflavin deficiency; they may be
caused by a lack of other B vitamins or by other means.
• Sources of Niacin

Food sources include lentils, peanuts, beef, fish, and poultry.

• Functions of Niacin

Vitamin B3 or niacin is also essential for metabolic functions involving

enzymes that release energy from carbohydrates. It is important for
healthy skin, the nervous system, and the digestive system.
• Deficiency of Niacin

A prolonged deficiency of nicotinic acid gives rise to a disease known

as pellagra. The symptoms of the disease include diarrhoea, dermatitis
(scaling and discolouration of the parts of the skin exposed to the sun)
and dementia(mental disorders).
• Sources of Pantothenic acid

Food sources containing vitamin B5 include peanuts, cashew nuts,

avocados, brown rice, milk, lentils, broccoli, egg yolk, soya beans
and brown rice
• Functions of Pantothenic acid

Main roles of Pantothenic acid in the body are Assistance in energy

metabolism, especially the break down of fat and proteins, Helps to
regulate the cholesterol level in the blood, Maintenance of the
nervous system, Regulating hormones and The creation of red blood
cells.
• Deficiency of Pantothenic acid

The lack of Pantothenic acid can decrease the metabolism of proteins,

fats, and carbohydrates leading to underlying deficiency syndromes.
Deficiency symptoms are also characterized by nausea, vomiting,
abdominal cramps restlessness, malaise, numbness,
paraesthesia, muscle cramps, fatigue, irritability and sleep
disturbances.
• Sources of Pyridoxine

Food sources containing vitamin B6 include avocados, beans,

chicken, sunflower seeds and sesame seeds.
• Functions of Pyridoxine

Vitamin B6 or pyridoxine is a cofactor for certain enzymes that

regulate the metabolism of amino acids (from meats) and
carbohydrates. It is important for healthy functioning of the nervous
system including brain function and for production of red blood
cells. It may lower the risk of heart disease.
• Deficiency of Pyridoxine
It leads to skin disorders, inflammation of the mouth, nausea and
vomiting, dizziness, weakness, abnormality of the nervous system,
poor coordination, confusion and insomnia.
• Sources of Biotin

They are found in food products, namely soya beans, oranges, and
strawberries.
• Functions of Biotin

Biotin is extremely essential for hair, skin and nails. It improves the
texture of the skin by preventing oxidative damage. It also rejuvenates
and moisturizes the skin, reduces various signs of ageing like
wrinkles, fine lines, spots, dark circles etc, making it crystal clear. In
case of the hair, biotin is pivotal for strengthening the hair from the
root to the tips. It retains the natural color of the hair and prevents
breakage and hair fall. It locks the moisture in the hair strands and
prevents the hair from turning brittle.
• Deficiency of Biotin

Some of the signs of biotin deficiency are characterized by loss of

hair, dry brittle nails, scaly, red rash around the eyes, nose, and
mouth, dry eyes, scaly dry skin causing dermatitis, conjunctivitis,
sore tongue, nausea, vomiting and loss of appetite. Other symptoms
are related to psychological or neurological problems, which include
depression, insomnia, hallucinations, lethargy, numbness and tingling
sensation in the arms and legs.
• Sources of Folic acid

Folic acid are found in foods, namely cereals and bread. Other
sources of food include spinach, dates, beets, avocado, orange juice,
and dates.
• Functions of Folic acid

Vitamin B9 or folate or synthetic folic acid is an important factor in

nucleic acids DNA and RNA (genetic material) synthesis and is
necessary for cell division and generation of new cells. Folate is
needed when there is rapid growth of cells and tissues such as in
infancy, adolescence, and pregnancy. Folic acid and vitamin B12 are
together important for the production of red blood cells and for iron
to function in the body.
• Deficiency of Folic acid

Folate deficiency leads to megaloblastic anemia, a condition in

which red blood cells are larger than normal and underdeveloped
and the person affected has reduced growth rates. Lack of folate can
lead to various symptoms including sore tongues, diarrhea, loss of
appetite, weight loss, weakness, headaches, heart palpitations,
irritability, forgetfulness, and behavioral disorders such as dementia.
• Sources of Cyanocobalamin

Vitamin B12 is found in food products, namely eggs, milk, fish,

beef, and chicken.
• Functions of Cyanocobalamin

Vitamin B12 or cyanocobalamin is important in nucleic acid

synthesis and for the production of new cells including blood cells
and in the breaking down of some fatty acids and amino acids. It
protects nerve cells and facilitates their normal growth.
• Deficiency of Cyanocobalamin

Lack of vitamin B12 intake can cause anaemia and nervous system
damage. A deficiency of cyanocobalamin causes pernicious anaemia.
This disease is nearly always caused by a failure to absorb the
vitamin rather than by a dietary deficiency. A protein, formed in the
stomach, and known as the intrinsic factor, must combine with the
vitamin before the vitamin can be absorbed. A lack of intrinsic factor
is the usual cause of pernicious anaemia.
• Sources of Vitamin C

Fruits and vegetables are the best sources of this vitamin. Citrus
(oranges, kiwi, lemon, grapefruit), Bell peppers, Strawberries,
Tomatoes, Cruciferous vegetables (broccoli, Brussels sprouts,
cabbage, cauliflower) and White potatoes.
• Functions of Vitamin C

• Vitamin C, also known as ascorbic acid, is necessary for the growth,

development and repair of all body tissues.

• It's involved in many body functions, including formation of collagen,

absorption of iron, the proper functioning of the immune system,

wound healing, and the maintenance of cartilage, bones, and teeth.

• Vitamin C is one of many antioxidants that can protect against damage

caused by harmful molecules called free radicals, as well as toxic

chemicals and pollutants like cigarette smoke.

• Free radicals can build up and contribute to the development of health

conditions such as cancer, heart disease, and arthritis.

• Deficiency of Vitamin C

• Scurvy, the hallmark disease of severe vitamin C deficiency, displays

symptoms resulting from loss of collagen that weakens connective
tissues:

• Skin spots caused by bleeding and bruising from broken blood vessels

• Swelling or bleeding of gums, and eventual loss of teeth

• Hair loss

• Delayed healing of skin wounds

• Fatigue, malaise

• Iron-deficiency anemia due to decreased absorption of non-heme iron