Download Vitamin B1 - Thiamin

VITAMIN B1 - THIAMIN
• THIAMIN HELPS TO RELEASE ENERGY FROM CARBOHYDRATE, IT HELPS THE BODY TO GROW
AND HELPS THE NERVES TO WORK PROPERLY
• THIAMIN CANNOT BE STORED IN THE BODY SO A SUPPLY IS NEEDED EVERYDAY
• THIAMIN IS FOUND IN CEREALS, YEAST AND YEAST EXTRACTS (MARMITE) ALL TYPES OF MEAT,
EGGS AND FISH ROE, MILK, NUTS, DAIRY FOODS, SEEDS, NUTS & BEANS
• IF WE DON’T HAVE ENOUGH THIAMIN IN OUR DIET, THE BODY CAN DEVELOP A DISEASE
CALLED BERI – BERI WHICH CAN CAUSE MUSCLE WASTAGE.
• THIAMIN CAN BE DESTROYED BY HEAT WHEN COOKING AND IS EASILY DISSOLVED IN WATER.
VITAMIN B2 - RIBOFLAVIN
• RIBOFLAVIN HELPS TO RELEASE ENERGY FROM CARBOHYDRATES AND PROTEINS
• SOURCES OF RIBOFLAVIN ARE THE SAME AS THIAMIN
• IF THERE ISN’T ENOUGH INTAKE OF RIBOFLAVIN, THE SKIN AROUND THE MOUTH & NOSE CAN
BECOME DRY AND CAN CRACK AND CAN ALSO CAUSE A SWOLLEN TONGUE
• RIBOFLAVIN IS DAMAGED WHEN EXPOSED TO SUNLIGHT
VITAMIN B3 - NIACIN
• NIACIN HELPS TO RELEASE ENERGY FROM FOOD AND CAN ALSO BE USED TO LOWER THE
LEVELS OF FAT IN THE BLOOD
• NIACIN IS FOUND IN THE SAME SOURCES AS RIBOFLAVIN AND THIAMINE
• IF THE BODY DOESN’T HAVE ENOUGH NIACIN THEN THE BODY WILL DEVELOP A DISEASE
CALLED PELLAGRA WHICH CAUSES DIARRHOEA, DERMATITIS, DEMENTIA
VITAMIN B5 – PANTOTHENIC ACID
• PANTOTHENIC ACID HELPS TO RELEASE ENERGY FROM FOOD
• PANTOTHENIC ACID IS FOUND IN A WIDE VARIETY OF FOODS
• A DEFICIENCY IS VERY RARE
VITAMIN B6 - PYRIDOXINE
• PYRIDOXINE HELPS THE BODY TO USE PROTEIN, FATS AND CARBOHYDRATES AND IS FOUND IN
A VARIETY OF FOODS
• IF WE DON’T HAVE ENOUGH PYRIDOXINE IT CAN LEAD TO HEADACHES, GENERAL ACHING
AND WEAKNESS AND ANAEMIA.
• PYRIDOXINE IS DESTROYED DURING COOKING
VITAMIN B9 - FOLATE
• THERE IS A MAN MADE VERSION OF FOLATE – FOLIC ACID
• FOLATE HELPS TO USE PROTEIN
• FOLATE MAKES DNA IN BODY CELLS WHEN THEY DIVIDE TO PRODUCE MORE CELLS, ESPECIALLY
THE CELLS IN BONE MARROW AND THE CELLS THAT LINE THE DIGESTIVE SYSTEM
• FOLATE IS FOUND IN GREEN LEAFY VEGETABLES, LIVER, POTATOES, FRUITS, ASPARAGUS, OKRA,
BEANS AND SEEDS, WHOLEGRAIN CEREALS AND NUTS
• FOLIC ACID IS ADDED TO BREAKFAST CEREALS.
VITAMIN B12 - COBALAMIN
• B12 IS NEEDED TO FORM A PROTECTIVE COATING AROUND NERVE CELLS TO MAKE THEM
WORK PROPERLY AND IS USED FOR THE CORRECT PRODUCTION OF NEW CELLS.
• B12 CAN BE STORED IN THE LIVER AND IS ONLY FOUND IN FOODS FROM ANIMALS.
• IF WE DON’T HAVE ENOUGH B12 NERVES CAN STOP WORKING, AND WILL LEAD TO
PARALYSIS, MEMORY LOSS AND CONFUSION.