Question

• What foods will assist you in acquiring all essential water-soluble vitamins daily?
• What are some consequences of inadequate intake of water-soluble vitamins?
• What are the consequences if ULs are exceeded?

Answer 1

The foods that will assist in acquiring all essential water soluble vitamins daily are:

Vitamin B1: Ham, soymilk, watermelon, acorn sqash

Vitamin B2: Milk, yogurt, cheese, whole and enriched grains and cereals

Vitamin B3: Meat, poultry, fish, fortified and whole grains, potatoes, mushrooms

Vitamin B5: Yeast, egg yolks, beef, mushrooms, chicken, root vegetables, whole grains, tomatoes, broccoli

Vitamin B6: Meat, fish and poultry, legumes, tofu, and other soy products and bananas

Vitamin B7: Organ meat, fish, meat, egg yolks, dairy products, legumes, leafy vegetables, cauliflower, mushrooms and nuts

Vitamin B9: Legumes, sunflower seeds, asparagus, yeast extract

Vitamin B12: Meat, poultry, fish, milk, cheese, fortified soy milk and cereals

vitamin C: Citrus fruits, broccoli, potatoes, tomatoes, bell pepper, spinach, strawberries, brussel sprouts

The consequences of inadequate intake of water soluble vitamins are:

Vitamin B1: Beriberi, wernicke korsakoff syndrome, Fatigue, mental changes, visual difficulties, impaired neural function, anorexia, weight loss, heart enlargement

Vitamin B2: Ariboflavinosis, impaired metabolism

Vitamin B3: Pellagra,

Vitamin B5: Numbness, irritability, sleep disturbances, restlessness and digestive problems

Vitamin B6: Anemia, skin rashes, convulsions, confusion, depression

Vitamin B7: Neurological impairment, seizures, intellectual disability, loss of muscle coordination

vitamin B9: anemia, neural tube defects

vitamin B12: Anemia, loss of appetite, sore tongue, neurological problems, dementia

Vitamin C: Scurvy, fatigue, weakness, loss of teeth, bleeding gums and skin, joint problems, dry eyes.

Consequences if ULs exceeded are:

Vitamin C: gastrointestinal disturbances like diarrhoea, cramps, nausea, vomiting, and migraines

Vitamin B3: High BP, abdominal pain, impaired vision, liver damage

Vitamin B6: Neurological symptoms, skin lesions, sensitivity to light, nausea, heartburn

Vitamin B9: Neurological damage, negative impact on immune system