Water Soluble Vitamins: Essential Components Of Your Diet

Our body needs different kinds of vitamins in small quantities, both water-soluble vitamins and fat-soluble vitamins, for performing essential and vital functions necessary to keep us healthy. But what exactly are vitamins? Well, they are essential components available in the food we eat and can be differentiated on the basis of the medium in which they dissolve.

Differences Between Fat-Soluble Vitamins and Water-Soluble Vitamins

Fat-soluble vitamins and minerals are stored in our bodies and are not required everyday as part of our food. On the other hand, water-soluble vitamins, as the name suggests, are excreted through urine everyday and are not stored in our bodies. What is more, our bodies need to replenish these vitamins every day for maintaining our good health. Vitamin B-complex and Vitamin C are some examples of water soluble vitamins and Vitamin A, D, E, and K are fat soluble vitamins.

Importance of Water-Soluble Vitamins

The water-soluble vitamins give our body essential nutrients. They provide us with glowing skin, increase the formation of RBC in our bodies, and maintain good appetite and vision. Some common water-soluble vitamins required by our bodies in different quantities are Thiamin or Vitamin B1, Riboflavin or Vitamin B2, Pantothenic acid or Vitamin B5, Pyridoxine or Vitamin B6, Biotin or Vitamin H or B7, Foklate or Vitamin B9, and Vitamin B12. 

Doctors and medical experts recommend different dosages of these vitamins for male and females. Let’s now look at some of the common sources of these vitamins in our daily diet and their uses.

  • Thiamin, which is available in grain products and meat, releases energy from foods and improves the function of the nervous system.
  • Riboflavin is available in milk products and green leafy vegetables and helps with good vision and healthy skin.
  • Pantothenic acid is found in small quantities in most food products including broccoli and whole grains in which they are available in abundance. You can consume these vitamins as part of your health supplements too. These vitamins help in reducing numbness in body parts and provide relief from muscle cramps.
  • Pyridoxine is available in green leafy vegetables and cereals. It helps in formation of red blood cells and reduces fat.
  • Biotin is available in egg yolk, green vegetables and milk. It helps in maintaining blood sugar levels.
  • Green leafy vegetables, peas, certain fruits and liver are good source of folate. They help in anemia helping pregnant women against malformations and reduce choromosomal defects in men.
  • Vitamin B12 is found in natural form in meat especially liver and shellfish, along with milk and eggs. It helps in building of genetic material, aids in development of normal red blood cells and maintenance of nervous system.
  • Nicotinic acid is abundantly available in fish poultry meat and grains and helps in aiding digestion along with making our skin healthy and glowing.
  • Found abundantly in plants as well as animal sources such as Indian gooseberry, black currant and guava along with liver, beef and oysters, Vitamin C or L-ascorbic acid is essential for human beings. You can also take this vitamin in the form of health supplements and tablets.

Properly Storing Foods

Apart from knowing their uses, it is also necessary to remember that these vitamins can be easily washed away or destroyed from the food products that contain them. Therefore, to minimize this loss, it is essential to properly store and prepare food well. Taking simple steps, such as refrigerating all your fruits and vegetables and keeping milk and grains away from strong light, can help reduce vitamin loss and preserve the important nutrients stored therein.


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