Health Tips - The Water Soluble Vitamins B-Complex and C

Vitamins are the essential nutrients found in the foods we eat and each have specific functions. Vitamins aren't needed in large quantities to be effective but the way our bodies store them does make a difference in our vitamin needs.

Unlike the fat-soluble vitamins which are stored in the liver and fatty tissues, the water soluble vitamins dissolve in water. The water soluble B-complex and C vitamins are easy to include in the diet but they need to be replenished every day. Our bodies do not store them and any excess water soluble vitamins are eliminated in the urine each day.

The water soluble B-complex and C vitamins are widely available in many varieties of foods. The eight B-complex vitamins include thiamin (B-1), riboflavin (B-2), niacin (B-3), vitamin B-6, folic acid, vitamin B-12, pantothenic acid (B-5), and biotin. Many of the B vitamins work in conjunction with each other to perform their necessary function. The foods that include the water soluble vitamins lose them easily during the cooking process or even during storage.

Thiamin (B-1) Benefits

Vitamin B-1 is vital for healthy nerve cells. It also has the important role of converting carbohydrates from the foods we eat into energy. Vitamin B-1 also helps to promote a normal and healthy appetite. It aids in the function of the heart as well.

Sources

Good sources of thiamin (B-1) are whole grains, wheat germ, dried beans, peas and soybeans. There are also many products fortified with all of the B-complex vitamins, such as breads, cereals and pastas. It's also in lean meats, but especially in pork. Dairy products, fruits and vegetables such as romaine lettuce, asparagus, crimini mushrooms, spinach, celery and green peas also contain B-1. Sunflower seeds are also a very good source. Losses of this water soluble vitamin depend upon the cooking method and length of time.

Riboflavin (B-2) Benefits

Vitamin B-2 is important in conjunction with the other B-complex vitamins. It aids in the production of red blood cells and body growth. It turns carbohydrates into energy and helps promote healthy skin and good vision.

Sources