Water Soluble Vitamins B and C and their role in the body
By: Yury Bayarski
What are vitamins?
A vitamin is a small molecule that your body needs to carry out a
certain reaction. Vitamins are essential in small quantities for
all body functions including growth, repair of tissues, and the
maintenance health. Most of us get enough of vitamins from our
food, but it may be necessary for some people to take a vitamin
supplement, because an ongoing shortage of vitamins will lead to
failed health, weakness, susceptibility to disease.
The body needs at least 13 different vitamins to function properly:
Vitamin A - Retinol; Vitamin B complex (B1 - Thiamine; B2 -
Riboflavin; B3 - Niacin; B6 - Pyridoxine; B12 - Cyanocobalamin; B9
- Folic acid; B5 - Pantothenic acid; H - Biotin); Vitamin C -
Ascorbic acid; Vitamin D - Calciferol (can be obtained through
sunlight); Vitamin E - Tocopherol; Vitamin K - Menaquinone.
There are two types of vitamins: fat soluble (dissolve in fat) and
water soluble.
Water soluble vitamins
Water-soluble vitamins are easily absorbed by your body. These
vitamins - vitamin C and all the B vitamins - need to dissolve in
water before your body can absorb them. The water-soluble vitamins
your body doesn't use are removed by your kidneys and come out in
your urine. Because of this, your body can't store these vitamins
in any significant amounts, so you need a fresh supply of these
vitamins every day to avoid depletion. You can't really overdose on
water-soluble vitamins, unless you take truly massive doses.
Water-soluble vitamins are easily destroyed or washed out during
food storage or preparation. Proper storage and preparation of food
can minimize vitamin loss. To reduce vitamin loss, refrigerate
fresh produce, keep milk and grains away from strong light, and use
the cooking water from vegetables to prepare soups.
Vitamin B1 (Thiamin)
Vitamin B1 stimulates the appetite, aids digestion and the
absorption of food, promotes growth in children, increases
resistance to infection, essential for the proper functioning of
the heart, nerve tissue and muscles. Age, fever, exercise, and
weight gain all increase the need for this vitamin.
Lack of vitamin B1 may cause slower heartbeat, poor appetite,
intestinal and gastric disorders, nervousness, poor lactation in
nursing women, enlargement of the adrenals and pancreas, nerve
degeneration, mental confusion, muscle weakness, wasting, edema and
beriberi (disease of the peripheral nerves).
Food sources of Vitamin B1: fortified breads, meat and fish, liver,
whole grains like wheat germ, cabbage, carrot, pineapple, celery,
grapefruit, coconut, lemon, parsley, pomegranate.
Vitamin B2 (Riboflavin)
Vitamin B2 helps release energy from foods, is good for the skin,
for the healthy functioning of gastrointestinal tract, promotes
good vision and. Aids in the assimilation of iron and aids in
proteins metabolism.
Lack of vitamin B2 may cause May Retard growth in children, lack of
stamina and vitality, digestive disturbances, cataract, loss of
hair, reduced tissue respiration or exchange of gases between the
tissues and the blood, tongue ulceration, cracks at corners of
mouth, dermatitis around nose and lips, eyes sensitive to
light.
Food sources of Vitamin B2: meat, eggs, dairy products, grapefruit,
apple, apricot, cabbage, carrot, nuts, spinach.
Vitamin B3 (Niacin)
Vitamin B3 helps the body turn food into energy. It aids in
digestion, promotes normal appetite and healthy skin and is
important for nerve function.
Lack of vitamin B3 may cause skin disorders, diarrhea, weakness,
mental confusion, irritability.
Food sources of Vitamin B3: red meat, liver, poultry, fish,
fortified hot and cold cereals, peanuts.
Vitamin B5 (Pantothenic acid)
Vitamin B5 (Pantothenic acid) is involved in energy production;
aids in formation of hormones.
Lack of vitamin B5 may cause fatigue; nausea, abdominal cramps;
difficulty sleeping.
Food sources of Pantothenic acid: liver, kidney, meats, egg yolk,
whole grains, legumes.
Vitamin B6 (Pyridoxine)
Vitamin B6 is important for the brain and nerves to function
normally. It also helps the body break down proteins and make red
blood cells and helps body use fats.
Lack of vitamin B6 may cause skin disorders, dermatitis, cracks at
corners of mouth, irritability, anemia, kidney stones, nausea,
smooth tongue.
Food sources of Vitamin B6: potatoes, bananas, seeds, nuts, red
meat, poultry, fish, eggs, green leafy vegetables, spinach,
fortified cereals.
Vitamin B9 (Folic acid)
Vitamin B9 helps the body make red blood cells, break down
proteins, and keep the heart healthy, prevents birth defects of
spine and brain, lowers homocystein levels and thus coronary heart
disease risk. It is also needed to make DNA.
Lack of vitamin B9 may cause anemia, smooth tongue, diarrhea.
Food sources of Folic acid: dried beans and other legumes, leafy
green vegetables, asparagus, citrus fruits, poultry.
Vitamin B12
Vitamin B12 helps to build DNA, aids in development of normal red
blood cells, and is important for nerve cell function.
Lack of vitamin B12 may cause pernicious anemia, anemia,
neurological disorders, degeneration of peripheral nerves that may
cause numbness, tingling in fingers and toes.
Food sources of Vitamin B12: fish, red meat, poultry, milk, cheese,
and eggs.
Biotin (Vitamin H)
Biotin helps release energy from carbohydrates; aids in fat
synthesis.
Lack of Biotin may cause fatigue, loss of appetite, nausea,
vomiting, depression, muscle pains, anemia.
Food sources of Biotin: liver, kidney, egg yolk, milk, most fresh
vegetables.
Vitamin C (Ascorbic acid)
Vitamin C, also known as ascorbic acid, is needed to form collagen,
a tissue that helps to hold cells together. It aids in wound
healing, assists in bone and tooth formation, strengthens the blood
vessel walls, is vital for the function of the immune system,
improves absorption and utilization of iron and calcium, and
contributes to brain function. It also helps prevent nutritional
ailments such as scurvy.
Lack of vitamin C may cause rapid heartbeat and respiration,
shortness of breath, general weakness, tendency toward disease of
the heart and blood vessels, headache, tooth decay, sore joints and
bones, peptic and duodenal ulcers, impaired adrenal function,
scurvy, difficulty in knitting broken bones.
Food sources of Vitamin C: cabbage, cucumber, grapefruit, orange,
lemon, papaya, parsley, pineapple, radish, spinach, tomato, turnip,
carrot, rhubarb.
Yury Bayarski is the author of VitaStock.com - website, offering vitamins, supplements and minerals. To read more about vitamins and minerals please visit the author's website.
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