Water- soluble vitamins - B and C

• Vitamin B1 - sources 


  pork, milk, eggs, wholemeal bread and fortified breakfast cereals
• Vitamin B1 - function 


  energy release from carbs and helps proper nerve functioning
• Vitamin B1 - deficiency 


  can develop beri-beri which affects nerve functioning and muscles
• Vitamin B2 - chemical name 


  Riboflavin
• Vitamin B2 - function 


  energy release from carbs, protein and fats

  converting retinol and retinoic acid

  helps production of vitamin B6
• Vitamin B2 - deficiency 


  is rare but can get sores in corner of mouth
• Vitamin B3 - chemical name 


  Niacin
• Vitamin B3 - sources 


  beef, pork, eggs and milk
• Vitamin B3 - function 


  helps energy release from food

  supports nervous system

  helps keep skin healthy
• Vitamin B3 - deficiency 


  pellagra which is the 3 D's diarrhoea, dementia and dermatitis (inflamed skin).
• Vitamin B5 - chemical name 


  Pantothenic acid
• Vitamin B5 - sources 


  nuts, green leafy veg, liver and eggs
• Vitamin B5 - function 


  -converted to co-enzyme A which involves metabolising carbs, fats and protein during respiration.
• Vitamin B5 - deficiency 


  rare but can lead to fatigue, depression and stomach upset
• Vitamin B6 - chemical name 


  pyridoxine
• Vitamin B6 - sources 


  beef, milk, green leafy veg and oily fish
• Vitamin B6 - function 


  metabolism of fatty acids, protein and glycogen
• Vitamin B6 - deficiency 


  cracks in corner of mouth, depression and weakened immune system
• Vitamin B7 - chemical name 


  Biotin
• Vitamin B7 - sources 


  beans, nuts liver, seeds and milk
• Vitamin B7 - function 


  involved in production of fatty acids and needed for gluconeogenesis.
• Vitamin B7 - deficiency 


  depression, hair loss, red rashes om face
• Vitamin B9 - chemical name 


  folate
• Vitamin B9 - function 


  makes heathy red blood cells

  prevents spina bifida in new borns

  metabolic reactions especially for growth of embryo and foetus
• Vitamin B9 - deficiency

  -could develop megaloblastic anaemia

  -babies could develop spinal defects like spina bifida
• Vitamin B9 - sources 


  green leafy veg, liver chickpeas and rice
• Vitamin B12 - chemical name 


  Cobalamin
• Vitamin B12 - function 


  helps make healthy red blood cells and nerve cells
• Vitamin B12 - sources

  liver, meat, fish and fortified breakfast cereals
• Vitamin B12 - deficiency 


  -pernicious anaemia