Vitamins are essential to humans because they perform important roles that support health and prevent disease. There are two classes of vitamins necessary for health--fat soluble and water soluble vitamins. Water soluble vitamins such as B-complex vitamins and vitamin C differ from fat soluble vitamins because they are not stored in the body and must be obtained through dietary sources daily.
Identification
The eight vitamins that make up the B-complex group are thiamine, riboflavin, pantothenic acid, niacin, vitamin B-6, folate, biotin and vitamin B-12, according to research from Colorado State University. Vitamin C, also known as ascorbic acid, is another water soluble vitamin that must be obtained through dietary sources.
Benefits
Macro-nutrients such as protein and carbohydrates are metabolized in the body by all the B-vitamins and produced into energy, according to Medline Plus. B-vitamins are also necessary for nervous system and heart function. Vitamin B-12 is essential for the formation of red blood cells that transport oxygen. Other B-vitamins, such as pantothenic acid, biotin and niacin play important roles in the production of hormones and cholesterol. Vitamin C is a unique vitamin because it functions as an antioxidant and prevents cellular damage, reports Medline Plus. Antioxidants help to reduce damage caused by toxins and pollutants that can lead to various health conditions, including inflammation, cancer and cardiovascular disease. Vitamin C also plays a vital role in the formation of collagen, a protein necessary for skin, tissue, and blood vessel formation.
Sources
Water-soluble vitamins can be obtained in the diet through a variety of different foods. Colorado State University reports that the B-vitamins are mostly in found in grains, legumes, leafy vegetables, fortified cereals, meat, poultry, milk and eggs. Vitamin B-12 is the only water soluble vitamin that can only be found in animal sources such as meat, liver, kidney, fish and milk products. Excellent food sources of vitamin C include peppers, citrus fruits, melons and dark green vegetables. Water soluble vitamins are also sold as supplements and available in various forms such as liquids, powders, and capsules.
Deficiencies
The most common diseases associated with water soluble vitamin deficiencies are beriberi, pellagra and pernicious anemia, according to CSU. These deficiencies are not common, but are typically seen among the malnourished or individuals with alcoholism. The importance of water soluble vitamins to health has led to the widespread food process called enrichment. Nutrients and water soluble vitamins such as thiamine, niacin and folate are added to many foods to prevent deficiencies. CSU reports that the enrichment of foods such as cereals, white flour and breads have significantly eliminated diseases associated with water soluble deficiency.
Warnings
Water soluble vitamins are necessary to life, but too much of a good thing can sometimes be bad. The U.S. Food and Drug Administration reports that taking too many water soluble vitamins can result in some unwanted side effects. Excess amounts of niacin can lead to skin flushing or redness and upset stomach. Vitamin B-6 can cause numbness, pain and nerve damage to the limbs if overdosed. High levels of vitamin C can lead to upset stomach, kidney stones and increase the absorption of iron, warns the FDA. Folic acid in large amounts can hide vitamin B-12 deficiency and lead to nerve damage. Consult a dietitian or health care provider to determine the recommended water soluble intake based on your lifestyle.
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