Water Soluble Vitamins B And C And Their Role In The Body

Water Soluble Vitamins B And C And Their Role In The Body



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.





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