Our bodies need vitamins for their various health benefits. Vitamins are vital in facilitating many of our bodies’ mechanisms and performing functions that any other nutrient cannot deliver. From blood clotting to boosting immunity, each vitamin plays a vital role in ensuring the health of our bodies.
Our bodies cannot synthesize vitamins quickly enough to meet our daily requirements, and thus, we acquire them from the foods we eat. Water-soluble vitamins dissolve in water and travel freely throughout the body. The benefits of water soluble vitamins is that they are readily absorbed into our body tissues. Because the body readily uses them, and the excess excreted in the urine, it is critical to replenish them in our diet regularly. So, are you wondering what vitamins are water-soluble? Well, here is the list.
Vitamin C (Ascorbic acid)
Vitamin C defends your body against harmful molecules known as free radicals, which can cause oxidative stress, which is associated with many chronic conditions. It’s essential in the production of white blood cells, therefore, it boosts your immunity. It also protects your thinking and memory as you grow older. You’ll find Vitamin C in such foods as: Oranges, lemons, guavas, kiwi fruits, green and red peppers, broccoli, cauliflower, and capsicums, among others.
Thiamine (B1) helps our body cells to convert carbohydrates into energy, which is essential for conduction of nerve signals. It’s found naturally in pork, beef, liver, nuts, oats, oranges, peas and also fortified in rice, flour, pasta, cereals, and bread.
Riboflavin (B2) helps in the metabolism of energy. You’ll find it naturally in broccoli, spinach, asparagus, bread, liver, kidney, low-fat milk, and lean meat.
Niacin (B3) helps decrease levels of LDL cholesterol and increase the levels of HDL cholesterol, while lowering triglycerides. It occurs naturally in foods like brown rice, asparagus, corn, potatoes, carrots, peanuts, salmon, mushrooms, and chicken.
Pantothenic Acid (B5)
Pantothenic Acid (B5) helps the liver and nervous system function normally. It also helps in the manufacturing of red blood cells, as well as keeps your skin, hair, and eyes healthy. You’ll find it in foods like whole grains, mushrooms, broccoli, poultry, meat, dairy products, and lentils.
Pyridoxine (B6) helps to prevent the clogging of arteries, boosts mood, and reduces depression. It also aids in the production of hemoglobin and treats nausea in pregnancy. You’ll find it in chickpeas, turkey, bananas, brown rice, avocado, lima beans, and walnuts.
Biotin (B7) helps lower cholesterol while strengthening your nails, hair, and skin. It occurs naturally in egg yolk, yeast, and sweet potatoes.
Folic Acid (B9)
Folic Acid (B9) helps in the repair and synthesis of DNA and aids RNA in cell division and helps to prevent hearing loss. It occurs naturally in dried beans, Brussel sprouts, beets, and whole-wheat products.
Cobalamin (B12) helps to prevent congenital diseases as well as osteoporosis. You can only find Cobalamin in animal products.
The benefits of water soluble vitamins are incredibly vital to our bodies. We should ensure that we take enough of them from the food we eat since the body is unable to make them. Now that you have their sources, its time you start including them in your daily diet.