Vitamins and minerals are essential micronutrients. Vitamins are tiny organic compounds, almost all of which come exclusively from the foods you eat. Your body requires 13 different vitamins to function properly, and nine of these are water-soluble. Water-soluble vitamins play an immensely important role in your body's function and health. Fortunately, many of them are neatly packaged in tasty, low-calorie fruit and vegetables.
Definition
Water-soluble vitamins include vitamin C and the vitamin B group. Water-soluble means "easily dissolved in water." Merck's online medical library explains that water-soluble vitamins dissolve in your blood and are carried from place to place through your bloodstream. Your body can't produce water-soluble vitamins, so you must get them from your diet. Unlike fat-soluble vitamins, which dissolve in fat and are stored for long periods of time in your body's tissues, water-soluble vitamins move quickly through your body and must be continuously replaced.
Vitamin C
Vitamin C is an antioxidant. According to the National Institutes of Health's, or NIH's, online resource Medline Plus, medical experts believe antioxidants protect your cells from damage from the oxidation that occurs during natural metabolism, as well as from exposure to ultraviolet sunlight and pollutants such as smoke. Your body needs vitamin C to form, grow and maintain bones and connective tissues.
Vitamin B
B vitamins include thiamine, biotin, riboflavin, pantothenic acid, niacin, folate, vitamin B6 and vitamin B12. B vitamins mainly help your body convert food into energy. Some B vitamins, such as vitamin B6, thiamine and folate, promote normal nerve function and blood cell production. Folate also helps synthesize DNA and supports the formation of an unborn baby's nervous system.
Fruit Sources
According to chiropractic physician Dr. J. D. Decuypere's website, healthalternatives2000.com, black currants, strawberries, guava, lychees, breadfruit, grapefruit, kiwi, oranges, papaya, passion fruit and pineapple have very high amounts of vitamin C. Avocados contain very high amounts of all B vitamins except B12, which is not contained in any fruits or vegetables. Breadfruit, cherimoya, grapes, pomegranates and guava have high amounts of thiamine. Lychees, cherimoya, grapes, pomegranates, mangos and dates are high in riboflavin. Dates, guava, mangoes, nectarines and peaches are good sources of niacin. Dates, guava and pomegranates are rich in folates. Starfruits and raspberries are high in pantothenic acid, and bananas, cherimoya, loganberries, passionfruit and pomegranates are high in vitamin B6.
Vegetable Sources
Brussels sprouts, green peppers, squash and leafy greens like bok choy and kale are good sources of vitamin C. Asparagus, butternut squash, Brussels sprouts, potatoes, okra and peas contain high amounts of thiamine. Artichokes, asparagus, broccoli, Brussels sprouts, lima beans, mushrooms, peas, pumpkin and sweet potatoes are high in riboflavin. Artichokes, asparagus and butternut squash have very high amounts of niacin. Artichokes, asparagus, leafy greens, broccoli and Brussels sprouts are high in folates. High amounts of pantothenic acid can be found in winter squash, sweet potatoes, pumpkin, parsnips, lima beans and peas. Good sources of vitamin B6 include bok choy, broccoli, Brussels sprouts, butternut squash, okra, lima beans, sweet potatoes and potatoes.
Member Comments