Water-soluble vitamins dissolve in water and are excreted in your urine. They are not stored in your body, so you need to replace them daily, according to Colorado State University. In contrast, fat-soluble vitamins are stored in your liver and don't have to be consumed daily. While supplementing with water-soluble vitamins is an option, you can easily find such vitamins in many foods.
Vitamin C
Vitamin C is a water-soluble vitamin that many foods are naturally rich in, according to the U.S. Office of Dietary Supplements. Top sources include orange juice, red peppers, kiwis, oranges, green peppers, grapefruit juice and broccoli. Other sources include strawberries, Brussels sprouts, grapefruits, cantaloupe and cabbage. Eating food rich in vitamin C may cut your risk for some cancers, including stomach, mouth, esophagus and breast, according to Harvard Medical School. Vitamin C is an antioxidant, meaning it fights cell-damaging free radicals, and also is an immune-system booster.
Vitamin B6
The water-soluble vitamin B6 is essential for your health, according to ODS. You need it for protein metabolism and red blood cell metabolism. Your immune and nervous systems also require it to function smoothly. You will find B6 in a variety of foods. These include fortified cereal, baked potato with the skin on, garbanzo beans, bananas, chicken breast, rainbow trout and roast beef. Many people in the United States do not take in enough vitamin B6, according to Harvard.
Vitamin B12
Vitamin B12 also is water-soluble. Top sources are liver, clams and fortified breakfast cereal, according to ODS. Rainbow trout, salmon and beef also are good sources. Milk, yogurt, cheese and tuna contain this nutrient as well. You require B12 for neurological function, forming red blood cells, and DNA synthesis, according to ODS. This vitamin also helps your body break down some amino and fatty acids, according to Harvard. Older people sometimes have difficult absorbing vitamin B12. Deficiency can lead to dementia, memory loss and numbness in your legs and arms.
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