Water Soluble Vitamin

By: Ava, Bri, Caitlin

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:

  • skin problems, mental disorientation

Overdose problems:
  • rapid heartbeat, itching, adbnormal pain

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

Overdose symptoms:


  • vomiting, headache, kidney stones

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
Overdose symptoms:


  • acne, allergic reactions, a lump in the throat

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

Overdose Symptoms:
  • numbing or swelling in the hands, arms and face

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

Overdose Symptoms:

  • skin inflammation, cracks or sores on the lips, moist and scaly skin

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
Overdose Symptoms:

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
Overdose Symptoms

  • weak muscles, muscle ache, confusion

Biotin

What it does:
  • helps with cell growth and helps convert sugars to chemical energy your body can us

Food that have biotin:

  • eggs, almonds, milk, meat
Deficiency problems:
  • dry skin, brittle hair, muscle pains
Overdose Symptoms:


  • Brittle hair, hair loss, mild depression

Pantothenic Acid

What it does:
  • It helps the body convert food (carbohydrates) into fuel (glucose), which the body uses to produce energy.
Foods that have Pantothenic Acid:
  • mushrooms, avocado, sweet potatoes.
Deficiency problems:


  • insomnia, depression, vomiting, stomach pains


Overdose Syptoms:


  • heartburn, nausea