Water-Soluble Vitamins

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Water-Soluble Vitamins

Vitamins that dissolve in water are called water-soluble vitamins. Examples include B and C vitamins.

Intake

Generally, the body doesn't store water-soluble vitamins like it does fat-soluble vitamins.
This means we must take them in every day.

Excess amounts

As the body excretes water-soluble vitamins in urine, we're unlikely to experience serious side effects from having excess amounts.
That being said, having too much vitamin C can lead to diarrhoea and stomach pains.

B and C Vitamins

Although there are many different water-soluble vitamins, you'll only need to know the following:

B1 - Thiamin

We get vitamin B1 from pork and other meats, wholemeal bread, fortified breakfast cereals, milk etc.
We need vitamin B1 to support our nervous system and help to release energy from carbohydrates.
Symptoms of having too little vitamin B1 include: weakened muscles, fatigue and beriberi (a disease affecting blood vessels, the heart and nervous system).

B2 - Riboflavin

We get vitamin B2 from milk, fortified breakfast rice, mushrooms and eggs.
We need vitamin B2 for tissue repair and to help release energy from carbohydrates, fats and proteins.
Symptoms from having too little vitamin B2 include mouth sores, a sore throat and dry skin.

B3 - Niacin

We get B3 from pork, beef, wheat and maize flour, eggs etc.
B3 helps to release energy from foods. We need B3 for healthy skin and a healthy nervous system.
A symptom of having too little vitamin B3 is a disease called pellagra, which causes diarrhoea, dementia, and sores in the mouth.

B9 - Folic Acid/Folate

We get B9 from green leafy vegetables, yeast extract, chickpeas, asparagus etc.
We need B9 for growth and producing healthy babies.
Both B9 and B12 form red blood cells.
Symptoms of having too little B9 include fatigue, muscle weakening and megaloblastic anaemia.
It's very important that women get enough folic acid. Deficient folic acid at conception can lead to spina bifida in offspring.

B12 - Cobalamin

We get B12 from liver, cheese, yeast, fish, eggs etc.
We need B12 to help our nervous systems function properly and to make healthy red blood cells.
Symptoms of having too little B12 include fatigue, nerve damage and pernicious anaemia.
Because vegans don't eat animal products, they're in danger of being B12 deficient.

C - Ascorbic acid

We get vitamin C from citrus fruits, kiwifruit, blackcurrants, cabbage, Brussels sprouts, new potatoes etc.
We need vitamin C to fight infection and to protect our bodies from allergies.
Vitamin C helps us to heal wounds and maintain healthy blood vessels.
Symptoms of having too little vitamin C include scurvy, a condition that causes fatigue and bleeding gums, and anaemia.
Vitamin C is an antioxidant. It's really important that we get enough, as we can increase the risk of getting cancer from having too little.

Antioxidants Functions of Vitamins

Antioxidants help defend our bodies against chemicals. You should prepare fruit and vegetables carefully so as not to lose vitamins.

Antioxidants

We mostly get antioxidants, like vitamins A, C and E, from fruits and vegetables, as well as other foods including whole grains, nuts, and some poultry, fish and meat.
Antioxidants help to protect body cells from free radicals, which are chemicals that can damage body cells.

Preparing fruit and vegetables

It's important that we only prepare fruit and vegetables when we plan to eat them as they lose vitamin C as soon as they're exposed to air.
As vitamins B and C are water-soluble, you shouldn't leave fruits and vegetables in water for too long. The B and C vitamins they contain will dissolve.
Cutting fruit and vegetables into tiny pieces means exposing more of their surface areas to air and water. Try to avoid chopping them too small.

1Food Preparation Skills

1.1Food Preparation Skills

1.1.1General Practical Skills

1.1.2Knife Skills

1.1.3Preparing Fruit, Vegetables & Using Equipment

1.1.4Cooking Methods: Prepare, Shape & Combine

1.1.5Sauce Making, Tenderising & Marinating

1.1.6Dough & Pastry

1.1.7Shaping & Finishing Dough

1.1.8Raising Agents & Mixtures

1.1.9End of Topic Test - Food Preparation Skills 1

2Food, Nutrition & Health

2.1Macronutrients

2.1.1Proteins

2.1.2Proteins 2

2.1.3Fats

2.1.4Carbohydrates

2.1.5Carbohydrates 2

2.2Micronutrients

2.2.1Fat-Soluble Vitamins

2.2.2Water-Soluble Vitamins

2.2.3Minerals & Water

2.2.4Minerals & Water 2

2.2.5End of Topic Test - Macro & Micronutrients

2.3Nutritional Needs & Health

2.3.1Informed Choices for a Balanced Diet

2.3.2Informed Choices for a Balanced Diet 2

2.3.3Energy Needs

2.3.4Nutritional Analysis

2.3.5Diet Modifications

2.3.6Diet-Related Problems

2.3.7Diet-Related Problems 2

2.3.8End of Topic Test - Nutritional Needs & Health

3Food Science

3.1Cooking of Food & Heat Transfer

3.1.1Reasons for Cooking & Heat Transfer

3.1.2Water-Based Cooking Methods

3.1.3Fat-Based Cooking Methods

3.1.4Dry Cooking Methods

3.1.5Dry Cooking Methods 2

3.2Functional & Chemical Properties of Food

3.2.1Proteins & Carbohydrates

3.2.2Fats & Oils

3.2.3Raising Agents

3.2.4End of Topic Test - Food Science

4Food Safety

4.1Food Spoilage & Contamination

4.1.1Microorganisms & Signs of Food Spoilage

4.1.2Enzymes & Signs of Food Spoilage

4.1.3Food Poisoning

4.1.4Bacterial Contamination

4.1.5Microorganisms in Food Production

4.2Principles of Food Safety

4.2.1Temperature Control

4.2.2Ambient Foods & Food Labels

4.2.3Preparing, Cooking & Serving Food

4.2.4End of Topic Test - Food Safety

5Food Choice

5.1Factors Affecting Food Choice

5.1.1Factors Which Influence Food Choice

5.1.2Food Choices

5.1.3Religious Food Choices

5.1.4Food Labels

5.1.5Mandatory Food Labels

5.1.6Optional Food Labels

5.1.7Marketing Influences

5.1.8End of Topic Test - Food Choice

5.2British & International Cuisines

5.2.1British Cuisine

5.2.2Japanese Cuisine

5.2.3Japanese Ingredients & Dishes

5.2.4Spanish Cuisine

5.2.5Spanish Ingredients & Dishes

5.3Sensory Evaluation

5.3.1Taste Receptors & Olfactory Systems

5.3.2Sensory Testing Methods

5.3.3Sensory Testing Methods 2

5.3.4End of Topic Test - Cuisines & Senses

6Food Provenance

6.1Environmental Impact & Sustainability of Food

6.1.1Food Sources - Intensive & Organic Farming

6.1.2Food Sources - Genetically Modified Crops

6.1.3Food Sources - Reared Food

6.1.4Food Sources - Caught Food

6.1.5Food & The Environment

6.1.6Food & The Environment 2

6.1.7Sustainability of Food

6.1.8Sustainability of Food 2

6.1.9End of Topic Test - Environmental Impacts

6.2Food Processing & Production

6.2.1Primary Food Processing

6.2.2Primary Food Processing 2

6.2.3Secondary Food Processing

6.2.4Fortification

6.2.5Additives

6.2.6End of Topic Test - Food Processing & Production

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