B1 Thiamine PropertiesSourcesFunctionsDeficiency Water soluble Unstable in heat Destroyed by alkalis & milling Wholegrain cereals Meat Spinach Eggs Milk Metabolism- releases energy from carbs and fat Healthy nervous system Normal growth Fatigue Irritability Retarded growth Beri-beri ( build up of pyruvic acid, causing muscle wasting, death)

B2 Riboflavin PropertiesSourcesFunctions Deficiency Water soluble Destroyed by light, high temp, alkalis Wholegrain cereals Meat Spinach Eggs Milk Metabolism- releases energy from protein, fats, carbs. Healthy mucose membrane in nose & mouth Healthy skin Normal growth Fatigue Cracked lips Swollen tongue Eye problems Retarded growth

B3 Niacin PropertiesSourcesFunctions Deficiency Water soluble Stable in heat, acid & alkali. Lost in milling Wholegrain cereals Meat Spinach Milk Made in body from trytophan Metabolism of carbohydrates Healthy nervous system Normal growth Healthy skin Fatigue Memory loss Pellagra (dementia, dermatitis, diarrhoea, death)

B6 Pyrodoxine PropertiesSources FunctionsDeficiency Water soluble Fairly heat stable Destroyed by alkali, UV light, oxygen Wholegrain cereals Meat Spinach Nuts Fish Pulses Metabolism of protein & fat Healthy nervous system Production of blood cells Relives PMS Healthy skin Anaemia Irritability Skin rashes Convulsions in babies PMS

B12 Cobalamin PropertiesSourcesFunctionsDeficiency Water soluble Fairly heat stable Destroyed by acid, alkali, UV light Meat Egg Milk Cheese Fish Fortified vegan food eg TVP, Soya milk Metabolism of fatty acid and folate. Healthy nervous system Normal growth Production of red blood cells Pernicious anaemia – low red blood cell count, fatigue, breathlessness Deterioration of nerve fibres

Folate / Folic Acid PropertiesSourcesFunctionsDeficiency Water soluble Destroyed by alkali, air, UV light, heat Stable in acid Wholegrain cereals Meat Spinach Fortifieed foods e.g. Milk & breakfast cerals Supplements RDA Child-200 µg Adult-300 µg Pregnant- 500µg Lactating- 400µg Production of new cells in foetus Making DNA & RNA during pregnancy. Making red blood cells with B12 Immune system Metabolism of protein Neural tube defects e.g. Spina bifida Tiredness & Megaloblastic Anaemia in children and pregnant women.