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Vitamins 2 B group vitamins (B1 Thiamin, Very soluble in water; destroyed…
Vitamins 2
B group vitamins
B1 Thiamin
Very soluble in water; destroyed in alkaline conditions
Functions
Releases energy from carbohydrate foods
For a healthy nervous system
Helps growth in childhood
Which food sources supply it??
Red meat, liver
Whole grain cereals
Yeast / yeast extract produces (e.g. marmite)
Dairy products
Fresh and dried fruits
Eggs
Seeds, nuts, beans
Fortified breakfast cereals and wheat products
What happens if you don't have enough??
In extreme cases a muscle wasting disease called beri beri can occur - most likely in developing countries where white rice is a staple food
Beri beri can also develop in alcoholics
What happens if you have too much??
Can lead to headaches and insomnia
B2 Riboflavin
Easily destroyed by sunlight and in alkaline conditions
Functions
Releases energy from food
Helps growth in childhood
Keeps the skin, eyes and the nervous system healthy
Which food sources supply it??
Red meat
Yeast / yeast extract products
Dairy products
Eggs
Rice
Mushrooms
Fortified breakfast cereals and wheat products
What happens if you don't have enough??
Can cause swollen tongue, dry skin and sores around the corners of the mouth
What happens if you have too much??
Very rare, but can increase the risk of kidney stones
B3 Niacin
Also known as nicotinic acid
Soluble in water but more resistant to heat and alkali than the other B vitamins
Functions
Releases energy from food
Keeps the skin and nervous system healthy
Helps to lower the levels of fat in blood
The amino acid tryptophan can be converted to niacin in the body
Which food sources supply it??
Red meat, liver
Whole grain cereals
Yeast / yeast extract products
Dairy products
Eggs
Seeds, Nuts, beans
Fortified breakfast cereals and wheat products
What happens if you don't have enough??
In extreme cases a deficiency disease called pellagra can occur - most likely where maize (corn) is a staple food. Pellagra can cause diarrhoea, rough, scaly and sore skin, confusion and memory loss.
What happens if you have too much??
High doses over a long time can lead to liver damage
B5 pantothenic acid
Also known as tocopherol
Functions
Releases energy from fat and carbohydrate
Which food sources supply it??
Beef, liver, kidney, chicken
Whole grains: brown rice, wholemeal bread, oats
Yeast
Potatoes
Broccoli
Tomatoes
Eggs
What happens if you don't have enough??
Vitamin B5 deficiency is unlikely as it is in so many food sources
What happens if you have too much??
Very unlikely, but may lead to symptoms including diarrhoea, dehydration, heartburn and nausea