2023-08-23 02:08:47
Water-Soluble Vitamins: Definition, Functions, and Foods
Water-soluble vitamins are essential nutrients that perform numerous important functions in the body. Unlike fat-soluble vitamins, water-soluble vitamins cannot be produced by the body and must be obtained through food. They dissolve in water and any excess is excreted through urine, making it difficult to overdose on these vitamins.
There are 13 known vitamins, and they are divided into two categories: water-soluble and fat-soluble. Fat-soluble vitamins require fat for absorption, while water-soluble vitamins can be absorbed directly into the blood with water.
The water-soluble vitamins include all B vitamins and vitamin C. Vitamin B1, also known as thiamine, is important for energy metabolism, normal nervous system function, and mental and cardiac function. It can be found in savoy cabbage, sunflower seeds, lentils, peanuts, pork, and whole grain cereals.
Vitamin B2, or riboflavin, is involved in energy metabolism, maintenance of the nervous system, mucous membranes, red blood cells, skin, and vision. It can be obtained from mushrooms, soybeans, animal offal, fish, yeast, and dairy products.
Vitamin B3, or niacin, is essential for energy metabolism, normal nervous system function, and maintenance of mucous membranes, skin, and psychological well-being. It can be found in broccoli, peaches, mushrooms, nuts, mung beans, chicken liver, beef, fish, and dairy products.
Vitamin B5, or pantothenic acid, is important for energy metabolism, synthesis and metabolism of hormones and neurotransmitters, and reducing fatigue. It can be obtained from mushrooms, peas, nuts, avocado, pork liver, assorted fish, butter, and eggs.
Vitamin B6, or pyridoxine, is involved in the production of neurotransmitters, hormones, red blood cells, immune system cells, glucose metabolism, and amino acid metabolism. It can be found in mango, Brussels sprouts, potatoes, nuts, peppers, whole grains, pork liver, lobster, sardines, mackerel, and dairy products.
Biotin, or vitamin B7, plays a role in energy metabolism, nervous system function, macronutrient metabolism, and maintaining healthy hair, skin, and mucous membranes. It can be obtained from bananas, tomatoes, peanuts, beef and pork liver, various types of fish, and dairy products.
Vitamin B9, or folic acid, is essential for tissue growth, cell division, amino acid synthesis, blood formation, homocysteine metabolism, mental function, and immune system function. It can be found in mung beans, chickpeas, tomatoes, potatoes, nuts, leafy greens, liver, tuna, pen shells, eggs, and oranges. Pregnant women have an increased need for folic acid.
Vitamin B12, or cobalamin, is important for energy metabolism, nervous system function, red blood cell production, immune system function, and reducing fatigue. It can be obtained from shiitake mushrooms, beef, oysters, salmon, dairy products, and eggs.
Vitamin C, or ascorbic acid, is involved in the structure of connective tissue, bones, and teeth, and acts as an antioxidant. It can be found in peppers, spinach, citrus fruits, Brussels sprouts, kale, tomatoes, broccoli, black currant, guava, and sea buckthorn.
It is challenging to overdose on water-soluble vitamins since the body excretes excess amounts through urine, except for vitamin B12, which can be stored in the liver in very small amounts. However, caution should be exercised with high doses of vitamin B12 due to potential increased risks of lung cancer. High doses of vitamin C may cause temporary gastrointestinal symptoms.
Water-soluble vitamins are vital for metabolism, cell growth, and immune system function. While they do not provide energy or calories, a deficiency in these vitamins can lead to serious symptoms. Ensuring a balanced diet is essential to obtain these vitamins and maintain overall health.]
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