Water Soluble Vitamins: Types, Functions, Sources and Recommended Intake

Water-soluble vitamins comprise vitamin C and B-complex vitamins, which are essential micronutrients that dissolve in water and cannot be stored in the body in large amounts. They play crucial roles in energy production, immune function, cell growth and antioxidant protection. In this article, we will explore the various types of water-soluble vitamins, their functions, sources and more.

In the vast realm of nutrition, vitamins play a massive role in keeping our bodies strong and healthy. One type of vitamin is not often talked about enough- water-soluble vitamins. These vitamins dissolve in water upon entering our bodies and thus cannot be stored for future use, so they must be constantly replenished through our diet. There are various types of these vitamins, each performing different functions. In this article, we’ll delve into the role of water-soluble vitamins, where to find them, and the daily recommended intake.

What are Water-Soluble Vitamins?

So, what are water-soluble vitamins? Water-soluble vitamins, unlike their fat-soluble counterparts, do not require fat for absorption. Instead, they dissolve in water and are readily transported throughout the body via the bloodstream. Because of this, excess amounts of these vitamins are lost through urine, and since they cannot be made naturally by the body, they need to be constantly replenished. Water-soluble vitamins include vitamin C and all the B vitamins, also known as B-complex vitamins. In the next section, we explore the various water-soluble vitamins functions, their types and more.

Water-Soluble Vitamins

Listed below are the functions, types and sources of water-soluble vitamins:

1. Vitamin C (Ascorbic Acid):

Vitamin C is a powerful antioxidant that helps support and protect the health of our immune system, and plays a major role in wound healing. It helps keep our skin and bones healthy, and is also involved in protein metabolism. An insufficient intake of this nutrient over a long time can lead to scurvy, a condition characterised by easy bleeding, bruising and pain.

Types:

Vitamin C remains active in the body in two forms- L-ascorbic acid or dehydroascorbic acid.

Sources: Vitamin C is predominantly present in certain veggies and fruits such as:

• Indian Gooseberry (Amla)
• Guava (white flesh)
• Karonda fruit
• Capsicum green
• Amaranth leaves (green)
• Radish leaves
• Drumstick
• Knol kohl
• Strawberry
• Mango
• Lime
• Orange

2. B-complex vitamins

Water-soluble vitamins play diverse and crucial roles in maintaining overall health and well-being. There are 8 types of B vitamins, which include:

• Thiamine (Vitamin B1): Crucial for energy production, nerve function, and carbohydrate metabolism.
• Riboflavin (Vitamin B2): Plays a huge role in energy production, cell growth, and vision.
• Niacin (Vitamin B3): Involved in energy production, skin health, and nervous system function.
• Pantothenic Acid (Vitamin B5): Essential for hormone production, energy metabolism, and stress response.
• Pyridoxine (Vitamin B6): Plays a major role in amino acid (building blocks of protein) metabolism, red blood cell formation, and brain function.
• Biotin (Vitamin B7): Crucial for energy production, fatty acid metabolism, and gene expression.
• Folate (Vitamin B9): Essential for DNA synthesis, cell growth, and red blood cell formation.
• Cobalamin (Vitamin B12): Involved in nerve function, red blood cell formation, and DNA synthesis.

These B vitamins are found in a wide variety of foods, including:

• Whole Grains: Whole grains are rich in thiamine, riboflavin, niacin, and pantothenic acid.
• Pulses: Pulses like beans and lentils, are a good source of folate and several other B-complex vitamins.
• Dairy Products: Dairy products are a good source of riboflavin and vitamin B12.
• Meat, Poultry, and Fish: These foods provide vitamin B12, niacin, and pantothenic acid.
• Vegetables: Leafy green vegetables, broccoli, and tomatoes are rich in water-soluble vitamins.

RDA for Water-Soluble Vitamins:

The table below provides the recommended dietary intake (RDA) of water-soluble vitamins in adult men and women who engage in a moderate amount of work:

As with any nutrient, too much can be a bad thing. Consult a healthcare practitioner who can guide you on the perfect dose of vitamins for you. They'll customise a plan to match exactly what your body needs.

Conclusion

Water-soluble vitamins are like the different notes in a symphony, working together to keep us healthy. They play important roles in giving us energy, boosting our immune system, helping our cells grow, and protecting us from harmful substances. The main sources of water-soluble vitamins include a variety of citrus fruits, vegetables, whole grains, and legumes in our diet. Unlike other vitamins, water-soluble vitamins can't be stored in our bodies, so we need to make sure we consume them regularly. Let's embrace the power of these nutrients and create our own symphony of well-being.