Vitamins: Water-Soluble Vitamins (B, C)

B Group Vitamins

• Sources:
  • Meat, eggs, fortified cereals.
• Functions:
  • Control the release of energy from food.
  • Support a healthy nervous system.
• Deficiencies:
  • Delayed growth.
  • Tiredness.
  • Beriberi (a nerve disease).
  • Pellagra (a skin disease causing diarrhoea, dementia, and sometimes death).

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Folate (or Folic Acid)

• Sources:
  • Wholemeal bread, fortified products (e.g., cereals), vitamin supplements.
• Functions:
  • Taking folic acid before and during pregnancy reduces the risk of neural tube defects in unborn babies.
• Deficiencies:
  • Neural tube defects, e.g., spina bifida (bones of the spine do not close properly, causing injury to the spinal cord).

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Vitamin C

• Sources:
  • Fruits: Blackcurrants, kiwis, oranges, lemons, strawberries.
  • Vegetables: Peppers, broccoli, tomatoes, peas, kale.
• Functions:
  • Promotes good general health.
  • Keeps gums, skin, and blood vessels healthy.
  • Helps wounds heal.
  • Assists in the absorption of iron.
• Deficiencies:
  • Increased risk of colds and flu.
  • Scurvy (causes tiredness, muscle weakness, aching joints, and bleeding gums).
  • Delayed wound healing.
  • Anaemia (if iron is not absorbed properly).

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Key Notes

• Vitamin C can be easily destroyed by improper food preparation or overcooking.
  • To preserve vitamin C, eat fresh, raw fruits and vegetables whenever possible.
• Water-soluble vitamins are not stored in the body and must be consumed daily.