1. Water Soluble Vitamins © PDST Home Economics

2. Vitamin C Ascorbic Acid

3. Properties  White, crystalline, solid  Acid  Water soluble  Most unstable vitamin  Destroyed by heat, light, air, alkalis, oxidase (enzyme).  It is an antioxidant

4. Sources  Fruit: Blackcurrants, Kiwi, Strawberries Oranges, Grapefruit, Melons.  Vegetables: Peppers, Cabbage, Tomatoes, Spinach, Broccoli, Potatoes.

5. Functions  Helps make collagen which is needed for growth.  Healthy Blood Vessels.  Speeds healing, prevents bruising.  Antioxidant protects against CHD, cancer etc…  Helps immune system fight infection.  Needed for absorption of Iron and Calcium

6. Effects of deficiency  Weaker skin and blood vessels  Slow healing, easily bruised.  Anaemia  Scurvy affecting teeth, gums, skin

7. R.D.A.  Children:45mg  Adolescents & Adults: 60mg  Pregnancy & Lactation: 80mg

8. Scurvy  Disease caused by lack of Vit C  Common in past among sailors due to lack of fruit and vegetables. Symptoms:  Bleeding under the skin  Swollen spongy gums  Loose teeth

9. Vitamin B Group First thought to be one vitamin now we know there are 12 in the group

10. Vitamin B Group  B1 Thiamin  B2 Riboflavin  B3 Niacin  B6 Pyrodoxine  B12 Cobalamine  Folate or Folic Acid

11. B1 Thiamine PropertiesSourcesFunctionsDeficiency Water soluble Unstable in heat Destroyed by alkali, UV. Lost in milling Breakfast cereals EggsYeast Whole grains Sunflower seeds Potatoes Made in gut Releases energy from carbs and fat Healthy nerves & muscles Normal growth Makes HCl in stomach Rare,TirednessIrritability,Depression, No appetite Child - retarded growth Severe-Beri- beri

12. B2 Riboflavin PropertiesSourcesFunctionsDeficiency Water soluble Destroyed by light, high temp, alkalis MeatOffal Breakfast cereals EggMilk Cheese Nuts Release energy from protein, fats, carbs. Healthy mucose membrane. Healthy hair, skin, nails. FatigueDermatitis Skin rashes Cracked lips, tongue Eye problems Retarded growth

13. B3 Niacin PropertiesSourcesFunctionsDeficiency Water sol. Stable in heat, acid & alkali. Lost in milling MeatOffalBread Breakfast cereals NutsTuna Made in body from trytophan Energy release from food Healthy nerves and muscles. Normal growth Healthy skin FatigueDepression Memory loss Pellagra (dementia, dermatitis, diarrhoea)

14. B6 Pyrodoxine PropertiesSourcesFunctionsDeficiency Water sol. Heat stable Destroyed by alkali, UV light, oxygen MeatOffalNutsYeastFish Green veg. Pulses Metabolism pro, carbs &fat Healthy nerves Making red blood cells Relives pmt & morning sickness RareIrritabilityDermatitisInsomnia Convulsions in babies PMT

15. B12 Cobalamin PropertiesSourcesFunctionsDeficiency Water sol. Destroyed by acid, alkali, UV light RDA Children 1μg Teen, Adult 1.4 μg Preg 1.6 μg Lac. 1.9 μg MeatLiverEggMilkCheeseFishPoultry Fortified vegan food eg TVP, Soya milk Metabolism of fatty acid and folate. Healthy nerves Normal growth Making red blood cells Fatigue Deterioratio n of nerve fibres Pernicious anaemia – low red blood cell count

16. Folate / Folic Acid PropertiesSourcesFunctionsDeficiency Water sol. Destroyed by alkali, air, UV light. Stable in acid RDA Child 200μg Teen/ Adult 300μg Preg. 500μg Lac. 400μg Breakfast cereals Wholemeal bread Wheat germ Wheat bran MilkSpinachSupplements Making of new cells in foetus Making DNA during pregnancy. Making red blood cells Immune system Immune system Neural tube defects e.g. Spina bifida Tiredness & Anaemia in young children and preg. women.