click below
click below
Normal Size Small Size show me how
B Group vitamins
Question | Answer |
---|---|
B Group Vitamins | • Thiamine B1 • Riboflavin B2 • Niacin B3 • Pyridoxine B6 • Cobalamin B12 • Folate |
Thiamine B1 Properties | • Water soluble • Unstable to UV light • Unstable to heat • Destroyed by alkalis • Lost in milling |
Thiamine B1 Sources | • Fortified breakfast cereals • Eggs • Milk • Meat •Offal |
Thiamine B1 Functions | 1.Release of energy from carbohydrate & fats 2.Healthy nerves & muscle functioning 3.Normal growth & development |
Thiamine B1 Deficiencies | • Fatigue/Lack of energy • Affects growth of children • Beri-beri (affects nerves & muscles) |
Riboflavin B2 Properties | • Water soluble • Unstable to UV light • Unstable to heat • Destroyed by alkalis |
Riboflavin B2 Sources | • Fortified breakfast cereals • Eggs • Milk • Meat • Offal |
Riboflavin B2 Functions | 1.Release of energy from protein, carbohydrates & fat 2.Healthy lining of membranes in nose & mouth 3.Healthy skin, hair & nails |
Riboflavin B2 Deficiencies | • Fatigue/Lack of energy • Slow growth • Sore dry lips & eyes • Dermatitis |
Niacin properties | • Water soluble • Stable to heat • Stable to acids & alkalis • Lost in milling process |
Niacin Sources | • Fortified breakfast cereals • Nuts • Meat • Offal • Tuna • Bread |
Niacin Functions | 1.Release of energy from carbohydrates 2.Healthy nerves 3.Growth & development 4.Healthy skin |
Niacin Deficiencies | • Fatigue/Lack of energy • Slow growth • Pellagra(causes diarrhoea, dermatitis & dementia) |
Pyridoxine Properties | • Water soluble • Destroyed by UV Light • Heat stable to 100°C • Destroyed by alkalis • Destroyed by oxygen |
Pyridoxine Sources | • Fortified breakfast cereals • Nuts • Meat • Offal • Fish • Pulses |
Pyridoxine functions | 1.Metabolism of proteins, fats & carbohydrates 2.Formation of red blood cells 3.Healthy nervous system |
Pyridoxine Deficiencies | • Rare • Premenstrual syndrome • Nausea in pregnancy • Insomnia |
Cobalamin Properties | • Water soluble • Destroyed by UV light • Heat stable to 100oC • Stable to acids & alkalis |
Cobalamin Sources | • Meat • Fish • Offal • Poultry • Eggs, milk, cheese (NB only found in animal foods) |
Cobalamin functions | Functions 1.Metabolism of fats & folate 2.Formation of red blood cells 3.Healthy nervous system 4.Healthy growth |
CobalaminDeficiencies | • Fatigue • Nerves effected • Pernicious anaemia |
Cobalamin Reference Intake | Children:1ug Adults: 1.4ug Pregnant women: 1.6ug Lactating women: 1.9ug |
Folate Properties | • Water soluble • Destroyed by UV light • Unstable to heat • Destroyed by alkalis • Destroyed by oxygen |
Folate Sources | • Fortified breakfast cereals • Bran • Wholemeal bread • Milk • Spinach |
Folate functions | 1.Prevents neural tube defects 2.Formation of red blood cells 3.Healthy immune system 4.Forms new cells in the foetus |
Folate Deficiencies | Deficiencies • Fatigue • Neural tube defects e.g. Spina bifida • Anaemia |
Folate Reference intake | RI Children: 200 ug Adults: 300ug Pregnant women: 500ug |