water soluble vitamins

• • As the body excretes water-soluble vitamins in urine, we're unlikely to experience serious side effects from having excess amounts.
• B1 - Thiamin
• • We get vitamin B1 from pork and other meats, wholemeal bread, fortified breakfast cereals, milk etc.
• • We need vitamin B1 to support our nervous system and help to release energy from carbohydrates.
• • Symptoms of having too little vitamin B1 include: weakened muscles, fatigue and beriberi (a disease affecting blood vessels, the heart and nervous system).
• B9 - Folic Acid/Folate
• • We get B9 from green leafy vegetables, yeast extract, chickpeas, asparagus etc.
• • We need B9 for growth and producing healthy babies.
  • Both B9 and B12 form red blood cells.
• • Symptoms of having too little B9 include fatigue, muscle weakening and megaloblastic anaemia.
• • It's very important that women get enough folic acid. Deficient folic acid at conception can lead to spina bifida in offspring.
• B12 - Cobalamin
• • We get B12 from liver, cheese, yeast, fish, eggs etc.
• • We need B12 to help our nervous systems function properly and to make healthy red blood cells.
• • Symptoms of having too little B12 include fatigue, nerve damage and pernicious anaemia.
• • Because vegans don't eat animal products, they're in danger of being B12 deficient.
• B3 - Niacin
• • We get B3 from pork, beef, wheat and maize flour, eggs etc.
• • B3 helps to release energy from foods. We need B3 for healthy skin and a healthy nervous system.
• • A symptom of having too little vitamin B3 is a disease called pellagra, which causes diarrhoea, dementia, and sores in the mouth.
• C - Ascorbic acid
• • We get vitamin C from citrus fruits, kiwifruit, blackcurrants, cabbage, Brussels sprouts, new potatoes etc.
• • We need vitamin C to fight infection and to protect our bodies from allergies.
  • Vitamin C helps us to heal wounds and maintain healthy blood vessels.
• • Symptoms of having too little vitamin C include scurvy, a condition that causes fatigue and bleeding gums, and anaemia.
• • Vitamin C is an antioxidant. It's really important that we get enough, as we can increase the risk of getting cancer from having too little.
• B2 - Riboflavin
• • We get vitamin B2 from milk, fortified breakfast rice, mushrooms and eggs.
• • We need vitamin B2 for tissue repair and to help release energy from carbohydrates, fats and proteins.
• • Symptoms from having too little vitamin B2 include mouth sores, a sore throat and dry skin.