What Are Water-soluble Vitamins?

Vitamins are necessary nutrients for the body to function properly. Overall, there are both fat-soluble and water-soluble vitamins,  depending on where they are dissolved, as their name suggests. Unlike some minerals, they trade in very small amounts.

In addition, the body is unable to produce them. That is why one should include them in his diet. Overall, the primary functions of vitamins are to activate the oxidation of food, reactions in metabolism and the use and release of energy coming from food. 

The importance of these natural nutrients for the vitality of the cells is, therefore, easy to see. So you should definitely include them in your diet through the foods that you eat.

Vitamins

Each cell has the function of converting amino acids, minerals and other substances into proteins, hormones and enzymes. Some vitamins are a part of these substances that come as a result of it. They are indispensable for the proper functioning of the body.

Overall, we can distinguish between two groups, based on the 13 different vitamins we know at present:

• Water-soluble vitamins. These dissolve in water. The body can thus not store them. For this reason,  it is necessary to consume them every day,  since excess amounts are excreted through sweat and urine.
• Fat-soluble vitamins  dissolve in fat. They are, therefore, stored in the adipose tissue of the body and in the liver. Excessive intake of these vitamins can, however, harm one’s health. This is why one should be careful with vitamin supplements and always talk to his doctor or pharmacist.

Let us, hereafter, look in more detail at the vitamins in the first group.

Water-soluble vitamins

First,  this group of vitamins includes the types that dissolve in water and are not stored in the body. Here are some of them:

Vitamin B1 or thiamine

You can find this vitamin in nuts, whole grains, legumes, brewer’s yeast and wheat germ. Overall, the primary function of this vitamin is to  release the energy that carbohydrates contain.

Therefore, vitamin B1 deficiency can cause:

• A significant decrease in blood sugar levels or hypoglycaemia.
• Exhaustion and irritability.
• Weakness of muscles.
• Lack of concentration.

Vitamin B2 or riboflavin are water-soluble vitamins

This vitamin catalyzes the oxidation of fats, proteins and carbohydrates. Overall, some good sources of this vitamin are milk, liver, beans, lentils, cheese and nuts.

Failure to get enough of this water-soluble vitmain  can lead to vision problems and inflammation of the mouth and throat.

Vitamin B3, niacin or nicotinic acid

You can mostly find it in legumes, nuts, grains and brewer’s yeast. In terms of its function, it helps to convert food into energy.

The disease caused by deficiency of vitamin B3, pellagra, is worth mentioning. This is a condition characterized by the appearance of spots on the skin and problems with digestion.

Vitamin B5 or pantothenic acid

This is part of the immune system  as it helps defend the body against infections. In addition, it also plays a role in the conversion of fats, proteins and carbohydrates. You can find it in all animal and vegetable tissues, as well as in elk yeast.

Deficiency of this water-soluble vitamin can lead to  weakening of the immune system, which promotes the development of infections.

Vitamin B6 or pyridoxine

This vitamin  plays a role in the conversion of amino acids and the synthesis of hemoglobin. Vitamin B6 deficiency manifests itself as dietary problems.

Bananas, avocados, whole grains and vegetables are the richest sources of vitamin B6.

Vitamin B8 or biotin

It is found in many plant and animal foods,  which is why people do not tend to suffer from vitamin B8 deficiency. It binds to certain enzymes that play a role in the formation and use of carbon dioxide. That is why it exerts a coenzyme function.

Vitamin B9 or folic acid are water-soluble vitamins

It is essential for the synthesis of DNA in the cells of new tissues, such as in fetuses. It also plays a role in the synthesis of red blood cells. Lack of it can lead to anemia.

Lentils, beans, vegetables and liver are the richest sources of B9 vitamins.

Vitamin B12 or cyanocobalamin

The primary source of B12 vitamins is liver. This vitamin is essential for the synthesis of red blood cells. It is the only vitamin that contains a mineral, cobalt.

In addition,  no plants or animals produce it, only some microorganisms. Deficiency of this vitamin also causes anemia.

Vitamin C or ascorbic acid

As the latter,  vitamin C plays a role in the formation of proteins in connective tissue and the regeneration of bone cartilage. Thus, lack of it can cause connective tissue opening, subcutaneous bleeding and problems healing, among other structural problems.

Fortunately, vitamin C is very easy to get: it is found in a myriad of fruits and vegetables. The most notable are  citrus fruits and green leafy vegetables.

Conclusion on water-soluble vitamins

As you have seen, vitamins are vital substances for good health. Since we have only mentioned the properties of water-soluble vitamins, it is important to keep in mind that fat-soluble vitamins are just as important – but let that be the subject of another article!

Do not forget to have healthy eating habits  to meet the recommended nutritional needs.