ASU-Ask A Biologist - ABC's of Vitamins

The ABC's of Vitamins

WATER SOLUBLE VITAMINS

Thiamin

What it does:
helps convert the food we eat to the energy we need

Foods that have thiamin:
spinach, tomato juice, watermelon, sunflower seeds, ham

Deficiency problems:
weakness, tingling in feet and hands, poor coordination

Riboflavin - named for its yellow color (flavus means yellow in Latin)

What it does: helps convert the food we eat to the energy we need

Foods that have riboflavin:

milk, cheese, liver, broccoli, asparagus, spinach

Deficiency problems:

eye disorders, cracks at corners of mouth, swollen tongue

Niacin

What it does:

helps our body use the fat and sugar we eat for energy

helps keep our skin healthy

Foods that have niacin:

mushrooms, tuna, green beans, broccoli, spinach, breakfast cereals

Deficiency problems:

diarrhea, skin problems, mental disorientation

Vitamin B₆

What it does:

helps make red blood cells

helps our body use the fat and protein we eat for energy

Foods that have vitamin B₆:

spinach, broccoli, tomato juice, banana, watermelon, chicken breast

Deficiency problems:

headache, convulsions, vomiting, flaky skin, sore tongue

Folate

What it does:

helps to make new cells

helps prevent heart disease

Foods that have folate:

asparagus, broccoli, corn flakes, green beans, tomato juice, beans

Deficiency problems:

diarrhea, mental disorders, poor growth

Vitamin B₁₂

What it does: helps to make new cells

Foods that have vitamin B₁₂:

meat, fish, poultry, milk, cheese, eggs

Deficiency problems:

anemia, poor nerve function

Vitamin C - almost all animals make vitamin C in their bodies (only humans, guinea pigs, some bats, and some fish don't)

What it does:

protects cells from damage

helps keep bones and skin healthy

may help prevent cancer and heart disease

Foods that have vitamin C:

oranges, strawberries, peppers, kiwi, brussel sprouts, broccoli, spinach

Deficiency problems:

bleeding gums, tiredness, weakness, sore muscles