Read all about the water soluble vitamins and find out everything that they can do for your health!
There are two types of water-soluble vitamins. Those are the vitamin B and vitamin C water-solubles. Rarely, the water soluble vitamins can cause poisoning, as they are easily extracted by the kidneys. These vitamins are kept in small amounts and disappear with the food flow very fast.
Sources of water-soluble vitamins are legumes, citrus fruits, fresh vegetables, bananas, avocados, walnuts, potatoes, eggs, tuna, salmon, trout, other fish, chicken, pork and roast beef. Also, the water-soluble vitamins can be found in wheat bran, oatmeal, breads and fortified cereal grains.
Eat a variety of water soluble vitamins to maximize your nutrient intake.
Fruits and Vegetables
In order to improve the intake of water soluble vitamins into your diet, you should increase the consumption of fruits and vegetables. So, eat more citrus fruits, dark green vegetables, berries, potatoes, tomatoes, melons and berries.
The grains provide the body with biotin and vitamin B12 naturally.
Protein foods aren’t always good sources of vitamin C, however the protein foods provide a lot of the B vitamins. Natural sources of vitamin B12 are fish, dairy products, eggs, meat and poultry.
Be careful not to cook these foods for a long period of time, because the water soluble vitamins will be destroyed. So, in order to minimize the losses of water soluble vitamins eat your food raw and cooked for the shortest amount of time. You can do this by microwaving and steaming your foods.
As we already said there are two types of water soluble vitamins vitamin B and vitamin C. The benefits of the vitamin B as water-soluble vitamins are the following
- Helps out the body in the breakdown of fats.
- Maintains healthy skin and healthy eyes.
- Improves the appetite.
- Improves digestions.
- Changes the carbs in the food into energy.
- It helps in the production of red blood cells.
- It helps the body process the amino acids and fats that require this vitamin.
The benefits of the vitamin C as water soluble vitamins are the following:
- It provides the body and immune system with protections from infections with pathogenic microorganisms.
- It reduces the rate of mutation in the body. As a result, the risk of degenerative diseases, like cancer, can be derived.
- It compounds the form collagen. The collagen is important protein that is useful as a constituent of bones, joints, skin tissues and tissues other backers.
- Vitamin C helps the body in the production of natural antioxidant compounds that help in the fight against the free radicals. The free radicals are a result from environmental pollution around us.
- It helps various tissues in the body, such as muscle maintain its shape and structure.
Deficiency of water-soluble vitamins is a result of an unhealthy diet, alcoholism or a condition that increases the urine output. Symptoms of water-soluble vitamins deficiency are dermatitis, anemia and blurry vision. If left untreated, it can cause serious dermatological and neurological problems.
They convert glucose to energy. Also, they metabolize proteins and fats and help the nervous system, liver, eyes, hair, muscles and skin. Foods that are rich in Vitamin B-complex vitamins are meat, fish, whole grains, fortified cereals, legumes, beans, nuts, eggs , leafy vegetables and milk products. Also, fruits and vegetables that are high in B-complex vitamins are peas, spinach, potatoes, Brussels sprouts, broccoli, corn, tomatoes, cauliflower, peaches, beets and bananas.
Thiamine – Vitamin B1
Vitamin B1 strengthens the immune system and helps to promote normal appetite. Foods that are rich in Vitamin B1 are nuts, macadamias, pecans, meats and fish.
Riboflavin – Vitamin B2
Vitamin B2 improves healthy vision and help prevents cataracts. Foods that are rich in Vitamin B2 are whole grains, dairy products, organ meats and brewer’s yeast.
Niacin – Vitamin B3
Vitamin B3 widens the blood vessels and improves the circulation. Also, it reduces the bad cholesterol levels and increases the good cholesterol levels. So, foods that are rich in Vitamin B3 are eggs, nuts, poultry and enriched breads.
Pantothenic Acid – Vitamin B5
Vitamin B5 plays a key role in the production of the steroid hormones and the red blood cells. Foods that are rich in Vitamin B5 are avocados, potatoes and other vegetables from the cabbage family.
Pyridoxine – Vitamin B6
Vitamin B6 is extremely important for the healthy development of the nervous system and the production of blood cells. Foods that are rich in Vitamin B6 are bananas, meats, nuts and avocados.
Vitamin B7 – Biotin
Vitamin B7 is crucial in maintaining normal level of blood sugar and assists the metabolic reactions. Also, it strengthens the nails, counteracts hair loss and improves the skin complexion.
Vitamin B9 – Folate or Folic Acid
Vitamin B9 plays a significant role in the mental health and is extremely important for the brain process. It helps iron function and regulates the formation of red blood cells. So, foods that are rich in Vitamin B9 are legumes, beets, peanuts and green vegetables.
Vitamin B12 – Cobalamin
Vitamin B12 maintains the central nervous system and helps in formation of red bloods cells. Foods that are rich in Vitamin B12 are meats milk, eggs and fish.
Vitamin C – Ascorbic Acid
Vitamin C is extremely important in the repair and production of tissues throughout the body. It improves the skin, tendons, blood vessels and ligaments. So, foods that are rich in Vitamin C are cantaloupe, peppers, oranges, tomatoes, broccoli, strawberries, squash, raspberries, blueberries, potatoes, cauliflowers, green vegetables and Brussels sprouts.