1. Water-Soluble Vitamins

2. Water-Soluble Vitamins
Dissolve in water
Cannot be stored in body for later use
Important to continually get these vitamins
Taking too much water-soluble vitamins can cause kidneys to work too hard to remove excess vitamins

3. Vitamin C (ascorbic acid)

4. Functions
Helps in formation and maintenance of collagen, a protein that is part of connective tissue
Connective tissue holds your body cells together
Makes wall of blood vessels firm
Helps form hemoglobin (substance in red blood cells)
Helps body fight infection
Maintains healthy teeth and gums
Helps wounds heal

5. Air, water, and heat destroy vitamin C
Sources
Citrus fruits, tomatoes, strawberries, kiwi, potatoes, broccoli, cabbage
Air, water, and heat destroy vitamin C

6. Deficiency Excess Poor appetite, weight loss, soreness of joints
Bleeding gums, bruising, loss of teeth, anemia
Excess
Increases the risk of urinary stones
May cause diarrhea

7. Thiamin

8. Helps body release energy from food
Functions
Helps body release energy from food
Forms coenzymes, which breakdown carbohydrates
Promotes normal appetite and digestions
Keeps nervous system healthy and prevents irritability

9. Whole grain and enriched cereals
Sources
Wheat germ
Pork products
Legumes
Whole grain and enriched cereals

10. Excess
Doesn’t usually happen because excess is carried out of body in urine
Deficiency
Nausea, apathy, loss of appetite
Numbness in feet and ankles and cramping pains in legs

11. Riboflavin

12. Forms coenzymes, which breakdown carbohydrates Helps cells use oxygen
Functions
Forms coenzymes, which breakdown carbohydrates
Helps cells use oxygen
Helps keep skin, tongue, and lips normal
Helps prevent scaly, greasy areas around the mouth and nose
Helps body resist infection

13. Water and light destroy riboflavin
Sources
Organ meats, milk, eggs, oysters, leafy green vegetables, whole grain and enriched cereal products
Water and light destroy riboflavin

14. Swollen and cracked lips and skin lesions
Deficiency
Swollen and cracked lips and skin lesions

15. Niacin

16. Helps cells use other nutrients
Functions
Helps keep nervous system, mouth, skin, tongue, and digestive tract healthy
Helps cells use other nutrients

17. liver and kidney, muscle meats, poultry, peanuts
Sources
liver and kidney, muscle meats, poultry, peanuts
Water and light destroy Niacin

18. Skin lesions and digestive problems
Deficiency
Skin lesions and digestive problems

19. Vitamin B-6

20. Takes part in breakdown of proteins, carbohydrates and fats
Functions
Helps nerve tissues function normally and plays role in regeneration of red blood cells
Takes part in breakdown of proteins, carbohydrates and fats
Helps in energy production
Helps protect against infection

21. Sources
Muscle meats
poultry
Liver
Vegetables
Whole grain cereals

22. Deficiency
Skin lesions
Soreness of the mouth
Smooth red tongue

23. Folic Acid

24. Helps body produce normal blood cells Good cardiovascular health
Functions
Helps body produce normal blood cells
Good cardiovascular health
Important in the diets of pregnant women because prevents severe birth defects affecting the brain and spinal cord

25. sources
Broccoli, asparagus, leafy veggies, legumes, liver, yogurt, strawberries, bananas, oranges, whole grain cereals

26. Inflammation of tongue, diarrhea, digestive disturbances, anemia
Deficiency
Inflammation of tongue, diarrhea, digestive disturbances, anemia

27. Vitamin B-12

28. Promotes normal growth
Functions
Promotes normal growth
Helps protect against pernicious anemia –chronic disease characterized by abnormally red blood cells and neurological disturbances, such as depression and drowsiness

29. Animal protein foods such as meat, poultry, fish, eggs, dairy products
sources
Animal protein foods such as meat, poultry, fish, eggs, dairy products
Foods fortified with B12

30. Sore tongue, weakness, loss of weight, apathy, nervous disorders
deficiency
Sore tongue, weakness, loss of weight, apathy, nervous disorders