In order to function properly, the body needs two types of vitamins--fat-soluble and water-soluble. Water-soluble vitamins dissolve in water so they are flushed from the body within one day. Because of this, water-soluble vitamins must be ingested on a daily basis. The water-soluble vitamins include vitamin C and all of the B vitamins.
Vitamin C
Along with being a potent antioxidant, vitamin C is essential for hundreds of bodily functions. Those functions include iron absorption, tissue growth, immune system support and the formation of collagen. Berries, citrus fruits, peppers, kiwi fruit, and green vegetables all contain high amounts of vitamin C.
Vitamin B1
Vitamin B1, also known as thiamine, is necessary for nerve function, energy production and carbohydrate metabolism. Although small amounts are present in most foods, larger amounts are found in wheat germ, pork, beans, egg yolks and fish.
Vitamin B2
Vitamin B2, known as riboflavin, is important for oxygen utilization, the conversion of carbohydrates to energy, and the formation of red blood cells. Dairy, green leafy vegetables and eggs are rich in riboflavin.
Vitamin B3
Vitamin B3, or niacin as it is commonly called, plays a role in the health of the skin, nerves and digestive system. It is also necessary for the metabolism of carbohydrates, fats and proteins. Excellent sources of niacin include beef liver, peanuts, diary and eggs.
Vitamin B5
Because it aids in the production of adrenal hormones, B5 is an important anti-stress vitamin. It also aids in the release of energy from fat, carbohydrates and protein. Also known as pantothenic acid, B5 is found in peas, beans, yogurt and beef.
Vitamin B6
Vitamin B6, or pyridoxine, is necessary for normal brain function. It is also important for the production of red blood cells and the proper functioning of the nervous system. B6 is present in all foods, but is found in high amounts in chicken, fish, eggs, meat and wheat germ.
Vitamin B12
B12 aids in the formation of red blood cells and helps protect the nervous system. Meat, dairy, shellfish and brewer's yeast are rich in B12, which is also called methylcobalamin.
Biotin
Biotin, often referred to as B7, assists with metabolism and cell growth. Foods high in biotin include meat, dairy, nuts and saltwater fish.
Folic Acid
Folic acid, or folate, is necessary for the production of hemoglobin and the utilization of protein. Barley, brown rice, green leafy vegetables and salmon are amongst the foods that contain large amounts of folic acid.
Choline
Important for the breakdown of fat and cholesterol, choline is found in significant amounts in eggs, fish, meat and dairy.
Inositol
Found in such foods as legumes, meats and molasses, inositol is important for hair growth and fat metabolism.
References
- Prescription for Nutritional Healing; Phyllis A. Balch, CNC; 2006
- The Power of Nutrient Dense Food; Patti Weller, C.C.N.; 2005
- Staying Healthy with Nutrition; Elson M. Haas, M.D.; 1992
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