Water Soluble Vitamins
© PDST Home Economics
Vitamin C
Ascorbic Acid
Properties
White, crystalline, solid
 Acid
 Water soluble
 Most unstable vitamin
 Destroyed by heat, light, air, alkalis, oxidase
(enzyme).
 It is an antioxidant

Sources

Fruit: Blackcurrants, Kiwi,
Strawberries Oranges,
Grapefruit, Melons.

Vegetables: Peppers,
Cabbage, Tomatoes,
Spinach, Broccoli,
Potatoes.
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

Effects of deficiency

Weaker skin and blood vessels

Slow healing, easily bruised.

Anaemia

Scurvy affecting teeth, gums,
skin
R.D.A.

Children:
45mg

Adolescents & Adults:
60mg

Pregnancy & Lactation:
80mg
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
Vitamin B Group
First thought to be one vitamin now we
know there are 12 in the group
Vitamin B Group

B1 Thiamin

B2 Riboflavin

B3 Niacin

B6 Pyrodoxine

B12 Cobalamine

Folate or Folic Acid
B1 Thiamine
Properties
Sources
Functions
Deficiency
Water
soluble
Unstable in
heat
Destroyed by
alkali, UV.
Lost in
milling
Breakfast
cereals
Eggs
Yeast
Whole grains
Sunflower
seeds
Potatoes
Made in gut
Releases
energy from
carbs and fat
Healthy
nerves &
muscles
Normal
growth
Makes HCl in
stomach
Rare,
Tiredness
Irritability,
Depression,
No appetite
Child retarded
growth
Severe-Beriberi
B2 Riboflavin
Properties
Sources
Functions
Deficiency
Water soluble
Destroyed by
light, high
temp, alkalis
Meat
Offal
Breakfast
cereals
Egg
Milk
Cheese Nuts
Release
energy from
protein, fats,
carbs.
Healthy
mucose
membrane.
Healthy hair,
skin, nails.
Fatigue
Dermatitis
Skin rashes
Cracked lips,
tongue
Eye problems
Retarded
growth
B3 Niacin
Properties
Sources
Functions
Deficiency
Water sol.
Stable in
heat, acid &
alkali.
Lost in
milling
Meat
Offal
Bread
Breakfast
cereals
Nuts
Tuna
Made in
body from
trytophan
Energy
release from
food
Healthy
nerves and
muscles.
Normal
growth
Healthy skin
Fatigue
Depression
Memory loss
Pellagra
(dementia,
dermatitis,
diarrhoea)
B6 Pyrodoxine
Properties
Sources
Functions
Deficiency
Water sol.
Heat stable
Destroyed
by alkali, UV
light, oxygen
Meat
Offal
Nuts
Yeast
Fish
Green veg.
Pulses
Metabolism
pro, carbs
&fat
Healthy
nerves
Making red
blood cells
Relives pmt
& morning
sickness
Rare
Irritability
Dermatitis
Insomnia
Convulsions
in babies
PMT
B12 Cobalamin
Properties
Sources
Functions
Deficiency
Water sol.
Destroyed
by acid,
alkali, UV
light
Meat
Liver
Egg
Milk
Cheese
Fish
Poultry
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
RDA
Children 1μg
Teen, Adult
1.4 μg
Preg 1.6 μg
Lac. 1.9 μg
Fortified
vegan food
eg TVP, Soya
milk
Folate / Folic Acid
Properties
Sources
Functions
Deficiency
Water sol.
Destroyed
by alkali, air,
UV light.
Stable in
acid
Breakfast
cereals
Wholemeal
bread
Wheat germ
Wheat bran
Milk
Spinach
Supplements
Making of
new cells in
foetus
Neural tube
defects e.g.
Spina bifida
RDA
Child
200μg
Teen/ Adult
300μg
Preg.
Making DNA Tiredness &
during
Anaemia in
pregnancy.
young
children and
preg. women.
Making red
blood cells
Immune
system