Home Economics - Water Soluble Vitamins

Properties of Vitamin C

Antioxidant

Water Soluble/Insoluble in fats

Most stable out of all water soluble vitamins

Sources of Vitamin C

Oranges, Kiwis, Strawberries

Functions of Vitamin C

Needed for absorption oh non-haem Iron

Speeds healing, prevents bruising

Helps immune system fight infection

Deficiency of Vitamin C

Scurvy

Wounds take longer to heal

Risk of anaemia

Properties of Vitamin B12 (cobalamin)

Water soluble/ insoluble in fats

Heat stable, some loss during cooking

Destroyed by acids, alkalis and light

Sources of Vitamin B12

Eggs, Meat, Poultry, (Other sources; supplements)

Functions of Vitamin B12

Aid’s metabolism of fatty acids to release energy

Aid’s formation of red blood cells

Aid’s metabolism of folate/ folic acid

Deficiency of Vitamin B12

Anaemia

Tiredness and irritability due to lack of energy

Delayed nerve impulses, may lead to memory loss

Forms of Vitamin B9

Folate, Folic acids

Vitamin B9 (folate)

Natural form found in food

Vitamin B9 (folic acid)

Synthetic form used to make supplements

Properties of Vitamin B9

Water soluble/ insoluble in fats

Heat stable, some loss during cooking

Unaffected by acids

Sources of Vitamin B9

Leafy green veg, offal, wholemeal bread, (Other sources; supplements)

Functions of Vitamin B9

Needed during pregnancy to form brain and spinal cord of foetus

Works with vitamin B12 to form red blood cells

Helps maintain immune system by helping white blood cells fight infections and illnesses

Deficiency of Vitamin B9

Spina bifida

Tiredness due to lack of red blood cells

Increased risk of infections and illnesses

Properties of Vitamin B1 (Thiamine)

Water soluble/ insoluble in water

Loss during milling

Destroyed by high temperatures, alkalis and light

Sources of Vitamin B1

Meat, Eggs, Milk

Functions of Vitamin B1

Helps release energy from carbs and fats

Aids correct functioning of nerves

Deficiency of Vitamin B1

Beri Beri

Tiredness and irritability due to lack of energy

Delayed nerve impulses

Properties of Vitamin B2 (Riboflavin)

Water soluble/ insoluble in fats

Sensitive to light

Destroyed by alkalis

Sources of Vitamin B2

Meat, Eggs, Milk

Functions of Vitamin B2

Maintains healthy mucus membrane

Metabolism of carbohydrates, proteins and fats to release energy

Deficiency of Vitamin B2

Tiredness and irritability

Swollen tongue

Dry eyes

Properties of Vitamin B3 (Niacin)

Water soluble/ insoluble in fats

Loss during milling

Stable to heat, alkalis and acids

Sources of Vitamin B3

Meat, Offal, Nuts

Functions of Vitamin B3

Metabolism of carbohydrates to release energy

Helps maintain healthy skin

Deficiency of Vitamin B3

Pellagra (Diarrhoea, Dermatitis, Dementia, Depression, Death)

Properties of Vitamin B6 (Pyridoxine)

Water soluble/ insoluble in fats

Heat stable, some loss during cooking

Destroyed by oxygen, alkalis and light

Sources of Vitamin B6

Meat, Fish, Offal

Functions of Vitamin B6

Metabolism of Carbs , Proteins and fats to release energy

Supports healthy nerve activity

Deficiency of Vitamin B6

Tiredness and irritability bye to lack of energy

Weakened Immune response