Water Soluble Vitamin
Topics
a) Vitamin group.
b) What are water-soluble vitamins?
c) Water-soluble vitamins, their sources, deficiencies and over-consumption
Vitamins are grouped as water-soluble or fat-soluble.
Water-Soluble Vitamins
What Are Water-Soluble Vitamins?
Water-Soluble Vitamins, as the name suggests, are those vitamins, which are absorbed in the body thru blood, water or other bodily fluids. Because of their chemical components, water-soluble vitamins cannot be stored in the body, and can quickly pass out of the system thru the urine. In order to maintain these vitamins, which are crucial for the vital functions of the body, water-soluble vitamins have to be replaced often.
Which Vitamins Is Water-Soluble?
The Vitamin B group and Vitamin C are water-soluble vitamins.
Vitamin B1 (Thiamin)
Vitamin B1 is essential for the nervous system, the development of muscle, and stimulates appetite.
Vitamin B1 can be found in such foods as whole grains, dark molasses, sunflower seeds, wheat germ, poultry, fish and meats.
Vitamin B1 Deficiency
A deficiency of vitamin B1, though very rare in today’s society, as most foods are vitamin enriched is beriberi. Beriberi is a disease of the central nervous system.
Over-Consumption Of Vitamin B1
There are no known symptoms of toxicity if the body absorbs an excessive dosage of vitamin B1.
Vitamin B2 (Riboflavin)
Some benefits of vitamin B2 are the formation of red blood cells, aids in the digestion and breakdown of proteins, fats and carbohydrates. Vitamin B2 also promotes healthy skin, hair and nails and helps maintain good vision.
Vitamin B2 is found in such foods as pecans, milk, dark molasses, almonds, whole grain products, liver, leafy vegetables.
Vitamin B2 Deficiency
Vitamin B2 deficiency can cause cracks around the corners of the mouth and the eyes become sensitive to light.
Over-Consumption Of Vitamin B2
There are no known symptoms if the body ingests an excessive dosage of vitamin B2.
Vitamin B3 (Niacin)
Vitamin B3 aids in the digestion of proteins, fats and carbohydrates. It also increase circulation, as well as help maintain a healthy nervous system.
Vitamin B3 is found in such foods as liver, fish, dairy products, protein, milk and peanuts.
Vitamin B3 Deficiency
Diarrhea and dermatitis are some symptoms of vitamin B3 deficiency.
Over-Consumption Of Vitamin B3
An over-consumption of vitamin B3 can cause liver damage, and ulcers.
Vitamin B5 (Pantothenic Acid)
Vitamin B5 helps the body fight infections and diseases, heal wounds, maintain growth, convert food into energy, as well as assist in the production of hormones.
Vitamin B5 is found in such foods as fish, poultry, meats, legumes, cooked mushrooms, fresh orange juice, egg yolk, wheat germ, whole grains.
Vitamin B5 Deficiency
As most foods are vitamin enriched, a deficiency in vitamin B5 is very rare.
Over-Consumption Of Vitamin B5
There are no known symptoms if the body ingests an excessive dosage of vitamin B5.
Vitamin B6 (Pyridoxine)
Vitamin B6 promotes healthy skin, hair, nails, and assists in the absorption of vitamin B12. This vitamin is vital for the production of red blood cells and antibodies and aids in the digestion and breakdown of fats, carbohydrates and proteins.
Vitamin B6 is found in such foods as green leafy vegetables, dark molasses, wheat germ, cooked plums, whole grains, bananas, fish, poultry, legumes, pork.
Vitamin B6 Deficiency
A deficiency in vitamin B6 may cause skin disorders, anemia and nausea.
Over-Consumption Of Vitamin B6
As most foods are vitamin enriched, a deficiency in vitamin B6 is very rare.
Vitamin B9 (Folic Acid)
Folic acid helps in the formation of red blood cells, helps prevents anemia as well as the metabolism of protein. By taking folic acid during the early stages of pregnancy, brain and spinal birth defects can be greatly diminished.
Folic acid is found in such foods as green leafy vegetables, liver, meats, fish, milk, dairy products, whole grains, dry dates, citrus fruits and juices.
Folic Acid Deficiency
Folic Acid deficiency may cause anemia, diarrhea, loss of appetite and weight.
Over-Consumption Of Folic Acid
A side effect of folic acid if taken in excess may result in the presence of pernicious anemia going undetected.
Vitamin B12 is essential for the metabolism of carbohydrates, fats and proteins. This vitamin also aids in the production of red blood cells and keeps the nervous system healthy.
Vitamin B12 is found in animal products such as cheese, milk, dairy products, eggs, poultry, meats and fish.
Vitamin B12 Deficiency
Vitamin B12 deficiency may cause pernicious anemia, nerve disorders such as tingling and numbness in the extremities.
Over-Consumption Of Vitamin B12
There are no known symptoms if the body ingests an excessive dosage of vitamin B12.
Biotin
Biotin is part of the vitamin B family. Biotin helps hair growth, prevents exhaustion and eases muscle soreness. This nutrient is essential for the formation of fatty acids, which assists in the breakdown of food into energy.
Biotin is found in foods such as legumes, egg yolk, yeast, soy, whole grains and bean sprouts.
Biotin Deficiency
Biotin deficiency is very rare. However, in some cases, biotin deficiency may cause hair loss, fatigue, loss of appetite and weight.
Over-Consumption Of Biotin
There are no known side effects if the body consumes an excessive amount of biotin.
Vitamin C (Ascorbic Acid)
Vitamin C is an essential component that helps maintain and repair the bones, tissues and muscles. Vitamin C helps to heal wounds and burns and helps protect the immune system against infections and viruses.
Foods rich in vitamin C are citrus fruits, strawberries, steamed broccoli, green peppers, cantaloupe, tomatoes, and raw papaya.
Vitamin C Deficiency
Vitamin C deficiency may cause dry skin, sore joints and bones. The risks of infections are also increased.
Over-Consumption Of Vitamin C
An over-consumption of vitamin C may cause headaches, nausea, diarrhea and vomiting.
The above vitamins are the basic water-soluble vitamins. Now, let us look at the fat-soluble vitamins.
