Vitamins are nutrients in food that are critical for ensuring your body's continued health and operation. The body uses them f or immune system maintenance, energy production, wound healing, nerve impulse regulation and several other vital processes. Of the 13 vitamins, nine are water-soluble. Water-soluble vitamins refer to those which are easily dissolved in water and eliminated through urine. By eating a healthy diet, you can keep make sure that these vitamins are regularly replenished.
Water-Soluble vs. Fat-Soluble
There are two types of vitamins: water-soluble and fat-soluble. The nine water-soluble vitamins include all of the B-complex vitamins and vitamin C. The remaining four -- A, D, E and K -- make up the fat-soluble vitamins. Fat-soluble vitamins are stored in body tissue where they tend to remain for the long term. Water-soluble vitamins, on the other hand, are absorbed and used by the body almost immediately. Excess amounts are eliminated through urine. These vitamins can also be easily washed out or destroyed during food preparation or storage. To prevent this, refrigerate fresh produce and keep milk and grains out of strong, direct light.
Types of Water-Soluble Vitamins
Of the water-soluble vitamins, eight are the so-called B-complex vitamins. They include: thiamin or B-1; riboflavin or B-2; niacin or B-3; pantothenic acid or B-5; pyridoxine or B-6; cobalamin or B-12; folic acid or folate; and biotin. The only non-B-complex vitamin is vitamin C. B-complex vitamins are in a variety of foods, such as meat, poultry, fish, eggs, milk, beans and peas, fresh vegetables and fish. Vitamin C is easily obtained from broccoli, oranges, strawberries, papaya, cauliflower, kale, mustard greens, parsley, bell peppers and cantaloupes.
Benefits
Vitamin C plays a primarily protective role, acting as an antioxidant and preventing damage to cells. It protects against infection and it is also used in tissue growth and development, wound healing, and the formation of cartilage, collagen, teeth and bones.
The B-complex vitamins each fill specific but vital functions in the body. Thiamin helps release energy from foods and aids in the function of the nervous system. Riboflavin contributes to eye and skin health, while niacin aids in energy production from food. Pantothenic acid is used in hormone production. Pyridoxine lets the body use fats and helps it absorb protein. Cobalamin aids in the production of genetic material and red blood cells. Folate is essential for preventing birth defects. Lastly, biotin helps in fat synthesis and carbohydrate energy release.
Deficiencies
Because water-soluble vitamins are so important to the proper functioning of your body, deficiencies can have serious health complications. Failure to get enough B-complex vitamins may lead to diseases such as beri-beri, pellagra and pernicious anemia. A vitamin C deficiency, meanwhile, can result in scurvy. This leads to swollen gums, loosened teeth, muscle weakness, delayed wound healing, joint pains, fatigue and occasional depression.
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