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Vitamins 3 B group vitamins 2 (B6 Pyridoxine, Functions Various body…
Vitamins 3
B group vitamins 2
B6 Pyridoxine
Functions
Various body functions, including nerve function and brain development
Helps the body use protein
For the formation of haemoglobin
Which food sources supply it??
Red meat, liver, kidney
Chicken, pork
Eggs
Soya beans
Yeast and yeast extract products
Whole grain cereal
Peanuts, walnuts
What happens if you don't have enough??
Unusual, but can lead to anaemia, headaches and general weakness
What happens if you have too much??
High doses over a long time can lead to loss of feeling in arms and legs
B7 biotin
Functions
For the metabolism of fat
Production of energy, protein metabolism, strengthening hair and nails
Which food sources supply it??
Kidney, liver
Egg yolk
Dried fruit
Raspberries
Avocado
Cauliflower
Fish
Peanuts
Soya beans
Milk
What happens if you have too much??
No toxic side effects
What happens if you don't have enough??
If large quantities of raw egg white are eaten (unlikely) the avidin in the raw egg white combines with biotin, making it unavailable to the body
B9 Folate
Also known as folic acid
Easily destroyed by cooking
Functions
To release energy from food, especially protein
Works with vitamin B12 (cobalamin) to form healthy red blood cells
Helps to reduce the formation of spina bifida in unborn babies
Which food sources supply it??
Green leafy vegetables; spinach, broccoli, brussels sprouts
Liver
Potatoes
Beans, seeds, nuts
Whole grain cereals
Oranges, berry fruits
Yeast extract products
What happens if you don't have enough??
A type of anaemia called megaloblastic anaemia (enlarging of red blood cells), feeling sick with loss of appetite diarrhoea
Lack of folate can cause spina bifida in unborn babies. Women are advised to take folic acid supplements before conception and in the early stages of pregnancy.
Pregnant women should avoid liver
What happens if you have too much??
High doses can cause stomach problems, trouble sleeping and skin reactions
B12 Cobalamin
What happens if you don't have enough??
A type of anaemia called pernicious anaemia
Also causes fatigue and depression. Long term deficiency can cause damage to the brain and central nervous system
Vegans have to supplement their diet with fortified foods such as yeast extract products, soya products and breakfast cereals or supplements
What happens if you have too much??
No toxic side effects
Which food sources supply it??
Liver, meat
Fish
Milk, cheese
Eggs
Fortified breakfast cereal
Yeast
Functions
Making red blood cells and keeping the nervous system healthy
Releasing energy from food
Processing folic acid