Khaberni - Water-soluble vitamins are a type of vitamins that are not stored in the body, therefore they must be continuously obtained through the diet. Therefore, dear reader, follow the next article to learn about the types of these vitamins and their main dietary sources.
What is the importance of vitamins? Vitamins are important nutrients that can be obtained mostly through food, and help in many vital processes inside body organs. There are two types of vitamins:
Fat-soluble vitamins: These vitamins are absorbed into the bloodstream, and the excess is stored in the liver, including vitamins A, D, K, and E.
Water-soluble vitamins: This type of vitamin is not stored in the body and is excreted through urine, so they must be replenished regularly. This group includes vitamin C and the B-vitamins.
Vitamins.. Are they safe to use or not? What are their harms? Water-soluble vitamins can dissolve water-soluble vitamins during storage or during food preparation, so good storage reduces any loss of vitamins. Some types of these vitamins include:
Vitamin B1 helps to obtain energy from foods, enhances appetite, and also plays a role in muscle contraction and nerve signaling. Vitamin B1 can be obtained through legumes and fish, and is also found in whole wheat foods.
It is recommended to obtain 1.2 milligrams per day of vitamin B1 for men, and 1.1 milligrams per day for women. In case of a deficiency in vitamin B12, some symptoms such as mental confusion, muscle weakness, edema, and potential cardiac muscle weakness may occur.
Vitamin B2 is important for the growth and development of cells and their functions, as well as for converting amino acids like tryptophan to niacin. Vitamin B2 can be obtained from several sources such as eggs, dark-colored vegetables, milk, and some wheat products.
The body needs about 1.3 milligrams per day of vitamin B2 for adult males and 1.1 milligrams for women. When deficient, skin disorders, mouth sores, weight loss, and red eye may occur.
Vitamin B3 is also known as niacin, and it is important for vital cell functions. It can be obtained through a range of animal and plant foods. It is recommended to consume 16 milligrams daily for males and 14 milligrams per day for females.
Vitamin B6 helps in breaking down protein, forming red blood cells, and has antioxidant properties, as well as being involved in the production of some chemicals within the body. Vitamin B6 can be obtained from legumes, fish, meat, certain vegetables, and whole grains. It is recommended to consume 1.3 milligrams daily for both males and females up to the age of fifty, and 1.7 milligrams per day after the age of fifty.
Folic acid strengthens the process of making red blood cells, reduces the risk of neural tube defects in the fetus during pregnancy, and aids in controlling homocysteine levels, thereby reducing the risk of coronary heart disease. It is recommended to consume 400 micrograms daily for males and females, and 600 micrograms during pregnancy. Folic acid can be obtained through some foods such as some types of green vegetables, legumes, meats, and certain types of fish.
Folic acid sources, and risks of deficiency of this acid Vitamin B12 helps in building some genetic information and producing normal red blood cells and repairing nerves. A daily amount of 2.4 micrograms is recommended, and the elderly are advised to continue consuming foods rich in vitamin B12 to meet the body's needs.
Vitamin C is needed by the body to maintain some vital processes, as it helps keep cells together through collagen, which is a tissue that helps maintain the integrity of muscles, bones, and tissues. Vitamin C also aids in wound healing, bone and tooth formation, strengthening blood vessels, boosting the immune system, and increasing iron absorption. It also acts as an antioxidant. Vitamin C also works together with vitamin E as antioxidants to protect the body from the effects of free radicals.
Now that we have learned about the importance of vitamins, what are water-soluble vitamins and their sources, you can now make sure to include these foods in your diet to benefit from their benefits and ensure better health.
