Water-Soluble Vitamins

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

Vitamin C (ascorbic acid)

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

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

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

Thiamin

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

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

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

Riboflavin

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

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

Swollen and cracked lips and skin lesions Deficiency Swollen and cracked lips and skin lesions

Niacin

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

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

Skin lesions and digestive problems Deficiency Skin lesions and digestive problems

Vitamin B-6

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

Sources Muscle meats poultry Liver Vegetables Whole grain cereals

Deficiency Skin lesions Soreness of the mouth Smooth red tongue

Folic Acid

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

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

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

Vitamin B-12

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

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

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