Water Soluble Vitamins List

Updated at: Mar 21, 2013
Water Soluble Vitamins List

Water soluble vitamins are nutrients your body needs in your diet for you to stay healthy.

Editorial Team
Exercise & FitnessWritten by: Editorial TeamPublished at: Mar 21, 2013

The water-soluble vitamins (B and C) pass freely from one tissue to other. If you consume water-soluble vitamins in excess amounts than needed, they are usually excreted by the kidneys and do not cause toxicity like fat-soluble vitamins. Small frequent doses of these vitamins are needed as they are not stored. Some water soluble vitamins like niacin, vitamin B6, folate, choline, and vitamin C have upper consumption limits like fat-soluble vitamins. If you eat a balanced nutritious diet your body will get all the water soluble vitamins in enough quantity and you won’t need supplements. Some people like---- people more than 50 years of age and some vegetarians may need vitamin supplements.


                                  Water-soluble vitamins
   Nutrient                Function
Thiamine (vitamin B1) Forms part of an enzyme involved in energy metabolism, needed for nerve function Present in moderate amount in all nutritious foods—milk, eggs, meat, whole-grain or enriched breads and cereals, legumes, nuts and seeds
Riboflavin (vitamin B2) Forms part of an enzyme involved in energy metabolism, needed for normal vision and skin health Milk and milk products, green leafy vegetables, whole-grains, enriched breads and cereals
Niacin (vitamin B3) Forms part of an enzyme involved in energy metabolism, important for optimal functioning of nervous system, digestive system, needed for skin health Meat, poultry, fish, whole-grain or enriched breads and cereals, vegetables (like mushrooms, asparagus, green leafy vegetables), peanut butter
Pantothenic acid necessary for several vital functions of the cells, needed for the metabolism of carbohydrates, proteins, and fats Found in most plants and animals foods---rich sources are meats, liver, kidney, fish/shellfish, chicken, vegetables, legumes, yeast, eggs, and milk
Biotin Needed for proper functioning of several enzymes Found in most plants and animals foods; is produced in intestinal tract by bacteria
Pyridoxine (vitamin B6) needed for utilization of energy from foods you eat, production of red blood cells, and functioning of nerves Meat, fish, poultry, eggs, vegetables, fruits, wheat germ, walnuts
Folic acid Needed for making DNA and healthy new cells in the body, especially red blood cells leafy green vegetables, fruits, dried beans, peas and nuts, enriched breads, cereals and other grain products
Cobalamin (vitamin B12) Needed for maintaining healthy nerve cells, formation of DNA and RNA Found only in animal foods---good dietary sources are  meat, poultry, fish, seafood, eggs, milk and milk products; vitamin B12 is not found in plant foods
Ascorbic acid (vitamin C) Needed to form collagen in bones, cartilage, muscle, and blood vessels, aids in the absorption of iron, is an anti-oxidant Found in fruits and vegetables--especially citrus fruits, cabbage family, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit




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