Micro nutrients water soluble vitamins

• What are the water soluble vitamins?

  B and C
• What are the types of B vitamins ? 5 points

  - vitamin B1 (thiamine)

  - vitamin B2 (Riboflavin)

  - vitamin B3 (Niacin)

  - vitamin B9 (folic acid / folate)

  - vitamin B12 (coblamin)
• What is the chemical name for vitamin B1?

  Thiamine
• Sources of Vitamin B1: 5 points

  - meat (pork)

  - milk

  - wholemeal bread

  - dried fruit

  - eggs
• Why do we need vitamin B1? Clue: energy


  enables energy to be released from Carbohydrate in body cells during respiration
• What happens if we have an Excess of Vitamin B1?


  very rare
• What happens if we have a Deficiency of Vitamin B1?

  - leads to condition called Beri- Beri = nerves + muscle cells are affected

  - problems with memory, concentration and heart rate
• Why do you get a condition called beri beri and problems with memory, concentration and heart rate if you are deficient in Vitamin B (thiamine)?

  - energy is needed by nerve cells, which control how muscles + brain work

  - lack of thiamine = insufficient (not enough) energy released to enable nerve cells to work properly
• What is the chemical name for vitamin B2?

  Riboflavin
• sources of vitamin B2 (riboflavin) 5 examples


  - fortified breakfast cereals

  - milk

  - eggs

  - green leafy vegetables

  - rice
• Why do we need vitamin B2 (riboflavin)? 2 points

  - enables energy to be released from Carbohydrates, fat + protein in body cells during respiration.

  - helps maintain healthy skin
• What happens if we have a deficiency of Vitamin B2 (riboflavin)?


  - quite rare = may result in sores at the corners of the mouth cause riboflavin helps maintain healthy skin
• What is the chemical name for Vitamin B3?


  Niacin
• Food sources of Vitamin B3 (niacin) 5 sources


  - beef

  - pork

  - flour

  - eggs

  - milk
• How can niacin (vitamin B3) be made in the body?

  can be made from an amino acid called Tryptophan in body
• Why do we need Vitamin B3 (niacin)?

  Enables energy to be released from food in body cells during respiration
• What happens if we have a deficiency of Vitamin B3 (niacin)?

  - deficiency disease called pellagra

  - symptoms = Diarrhoea , Dermatitis (sore, dry cracked skin) and Dementia (loss of memory)
• What is dermatitis caused by?

  deficiency disease called Pellagra which we get if we are deficient in Vitamin B3 (niacin)
• Why do we get deficiency disease Pellagra if we are deficient in Vitamin B3?

  Lack of niacin (vit B3) = brain + nervous system won't work properly
• What is the chemical name for Vitamin B9?

  folate (called folic acid when added to foods + used in supplements)
• Food sources of Vitamin B9 (folate): 3 catergories

  - green leafy veg (e.g. brussel sprouts , brocolli , spinach)

  - fruits (e.g. oranges , bananas)

  - yeast extract (e.g. marmite)
• Why do we need Vitamin B9 (folate) ?

  - helps reduce risk of developing CNS defects (central nervous system defects) e.g. Spina Bifida in unborn babies.
• What vitamin does vitamin B9 work with to produce healthy red blood cells?

  Vitamin B9 works with Vit B12 = make healthy red blood cells
• What happens if we have a deficiency of Vitamin B9 (folate)? 2 points

  - may lead to type of anaemia called Megalobastic (means ''large cells'') anaemia = red bloods cells become enlarged

  
  

  - may lead to defects in Spinal cord in unborn babies
• What does megalobastic mean ?

  large cells
• What is megaloblastic anaemia?


  red blood cells become enlarged
• When we have a deficiency of Vitamin B9 (folate), Why are people at risk of Megalobastic anaemia and unborn babies may have a defected spinal cord? 2 points


  - Without folate = red blood cells don't develop into correct size + grow very big = prevents red blood cells passing though narrow blood vessels (capillaries)

  - research is needed to find cause of spinal cord defects
• What is the chemical name Vitamin B12?


  cobalamin
• Main food sources of vitamin B12 (cobalamin) 5 sources

  - liver

  - fortified breakfast cereals

  - meat

  - fish

  -cheese
• Why do we need Vitamin B12 (cobalamin)? 2 points


  - keeps nerve cells healthy

  - works with Vitamin B9 (folate) to make healthy red blood cells.
• What happens if people have a deficiency of Vitamin B12 (cobalamin)?

  - leads to a type of anaemia called Pernicious anaemia.
• Where can Vitamin B12 (cobalamin) be stored?

  Can be stored in the liver for 2 years or more
• What do vegans need to be careful of?

  have to be careful that they don't become deficient in B12, so they have to take a special B12 supplement because they can't eat meat and B12 doesn't occur naturally in plant foods.
• What is pernicious anaemia?

  type of anaemia caused by B12 deficiency
• Why are people who are deficient in B12, at risk of Pernicious anaemia? 2 points

  - B12 can only be absorbed in small intestine if special stomach cells produce particular protein that lets it be absorbed

  - If special stomach cells are damaged or don't work properly = B12 won't be absorbed
• How can B12 be absorbed in small intestine?

  if special stomach cells a particular protein that lets it be absorbed
• What is the Chemical name for Vitamin C?

  ascorbic acid
• Why do we need Vitamin C (ascorbic acid)?

  - needed to maintain connective tissue which binds body cells together in skin, blood vessels, muscles etc

  - antioxidant

  - helps body absorb iron in small intestine
• Main food sources of Vitamin C (ascorbic acid): 2 categories

  - Fruit (citrus fruits e.g. oranges, lemons , limes)

  - veg (e.g. cabbage, potatoes, brussel sprouts)
• What happens if people have a deficiency of Vitamin C (ascorbic acid)? 4 points

  - Iron not absorbed = Iron deficiency anaemia

  - wounds take long time to heal + scar tissue may break open

  - bleed from small blood vessels under skin + gums = red spots under skin + loose teeth

  - Disease called scurvy = could result in death