WATER-SOLUBLE VITAMINS

Water-Soluble Vitamins Dissolve in water Cannot be stored in body for later use Important to continually get these

vitamins Taking too much water-soluble vitamins

can cause kidneys to work too hard to remove excess vitamins

VITAMIN C (ASCORBIC ACID)

Functions Helps in formation and maintenance of

collagen, a protein that is part of connective tissue Connective tissue holds your body cells together

Makes wall of blood vessels firm Helps form hemoglobin (substance in red blood

cells) Helps body fight infection Maintains healthy teeth and gums Helps wounds heal

Sources

Citrus fruits, tomatoes, strawberries, kiwi, potatoes, broccoli, cabbage

Air, water, and heat destroy vitamin C

Deficiency Poor appetite, weight loss, soreness of joints

Bleeding gums, bruising, loss of teeth, anemia

Excess Increases the risk of urinary stones

May cause diarrhea

THIAMIN

FunctionsHelps body release energy from food

Forms coenzymes, which breakdown carbohydrates

Promotes normal appetite and digestions

Keeps nervous system healthy and prevents irritability

Sources

Wheat germPork productsLegumesWhole grain and enriched cereals

Deficiency Nausea,

apathy, loss of appetite

Numbness in feet and ankles and cramping pains in legs

Excess Doesn’t

usually happen because excess is carried out of body in urine

RIBOFLAVIN

Functions Forms coenzymes, which breakdown carbohydrates

Helps cells use oxygen Helps keep skin, tongue, and lips normal

Helps prevent scaly, greasy areas around the mouth and nose

Helps body resist infection

Sources

Organ meats, milk, eggs, oysters, leafy green vegetables, whole grain and enriched cereal products

Water and light destroy riboflavin

Deficiency

Swollen and cracked lips and skin lesions

NIACIN

Functions

Helps keep nervous system, mouth, skin, tongue, and digestive tract healthy

Helps cells use other nutrients

Sources

liver and kidney, muscle meats, poultry, peanuts

Water and light destroy Niacin

Deficiency

Skin lesions and digestive problems

VITAMIN B-6

Functions

Helps nerve tissues function normally and plays role in regeneration of red blood cells

Takes part in breakdown of proteins, carbohydrates and fats

Helps in energy productionHelps protect against infection

Sources

Muscle meatspoultryLiverVegetablesWhole grain cereals

Deficiency

Skin lesionsSoreness of the mouthSmooth red tongue

FOLIC ACID

FunctionsHelps body produce normal blood cells

Good cardiovascular healthImportant in the diets of pregnant women because prevents severe birth defects affecting the brain and spinal cord

sources

Broccoli, asparagus, leafy veggies, legumes, liver, yogurt, strawberries, bananas, oranges, whole grain cereals

Deficiency

Inflammation of tongue, diarrhea, digestive disturbances, anemia

VITAMIN B-12

FunctionsPromotes normal growthHelps protect against pernicious anemia –chronic disease characterized by abnormally red blood cells and neurological disturbances, such as depression and drowsiness

sources

Animal protein foods such as meat, poultry, fish, eggs, dairy products

Foods fortified with B12

deficiency

Sore tongue, weakness, loss of weight, apathy, nervous disorders