vitamins

Vitamin B1 (Thiamine)

biological functions:

  • metabolism of carbohydrates and fats

  • thiamine is essential for glucose metabolism

  • normal functioning and maintenance of the nervous system

  • maintains good eyesight and boosts the immune system

effect of deficiency:

  • lack of energy and fatigue

  • severe deficiency results in the nerve disease beri-beri

  • beri-beri more common in places with polished rice as the outer layer and source of thiamine are removed

  • delayed growth in children smaller in height for their age

sources:

  1. meat and offal

  2. wholegrain cereal

  3. fortified breakfast cereal

  4. milk

  5. eggs

properties

  1. water soluble

  2. 70% lost during milling

  3. destroyed by high temperature alkalis and light

  4. lost by leaching into cooking liquid and or thawing of frozen food

Vitamin B2 riboflavin

biological functions:

  • metabolism of carbohydrates proteins and fats to release energy

  • maintains healthy mucous membranes

  • aids growth and development in children

effects of deficiency

  • lack of energy fatigue and irritable

  • dry eyes cracked lips red swollen tongue

  • delayed growth

sources

  • meat and offal

  • milk

  • eggs

  • fortified breakfast cereals

  • marmite

properties

  • water soluble

  • unstable in high temperatures

  • destroyed by alkalis

  • sensitive to light

vitamin B3 niacin

biological fictions

  • metabolism of carbohydrates to release energy

  • to maintain healthy skin

  • normal functioning and maintenance of the nervous system

effects of deficiency

  • lack of energy and fatigue

  • pellagra (depression, dermatitis, diarrhoea, dementia, death)

  • cognitive impairment

sources

  • meat and offal

  • nuts

  • fortified breakfast cereals

properties

  • water soluble

  • heat stable

  • stable in alkalis and acids

  • 80-90% lost during milling

vitamin B6 (pyridoxine)

biological functions

  • metabolism of carbohydrates proteins and fats

  • helps produce dopamine

  • relieves nausea in early pregnancy and relieves symptoms of pre-menstrual tension

  • involved in the production of haemoglobin and antibodies

  • healthy skin as it is an anti-dermatitis factor

effects of deficiency

  • lack of energy and fatigue

  • may affect mood and contribute to anxiety

  • intensifies symptoms of PMT

  • inflammation of skin and scaly rash

source

  • meat and offal

  • fish such as salmon & tuna

  • dark leafy green vegetables

  • bananas

  • nuts

properties

  • water soluble

  • heat stable

  • destroyed by oxygen alkalis and light

cobalamin vitamin 12

biological function

  • metabolism of fatty acids and folic acid

  • formation of the myelin sheath which insulates nerve cells speeds up impulse transmission

  • manufacture of red blood cells which is aided by iron and folic acid

  • promotes natural growth

effects of deficiency

  • fatigue and lack of energy increase risk of neural tube defects in the foetus

  • delayed nerve impulses which can lead to cognitive impairment

  • pernicious anaemia: low blood cell count breathless dizzy

sources

  • meat offal and poultry

  • milk and cheese

  • eggs

  • fortified foods

RDA

  • children → 0.7-1µg

  • teens and adults → 1.4µg

  • pregnancy → 1.6µg

  • lactation → 1.9µg

properties

  • water soluble

  • heat stable

  • destroyed by strong acids alkalis and light

  • can destroyed by UV rays

folate/folic acid

biological functions

  • development of the brain and the spinal cord to prevent neural tube defects such spina bifida in the unborn child

  • formation of red blood cells with the aid of b12

  • maintains the immune system by helping white blood cells fight infection

  • synthesis of DNA + RNA