We all know that vitamins play a vital role in developing a human’s health. They are essential for vision, growth, metabolism, and the immune system. Most of the essential vitamins are naturally present in fruits and vegetables; however, they are also present in pills and capsules.
Vitamins are of 6 types: Vitamin A, B, C, D, E, and K. These vitamins are characterized into water-soluble vitamins and fat-soluble vitamins based on solubility.
As the name suggests, fat-soluble vitamins are soluble in fat globules through the circulatory system and stored in the body tissue. In contrast, water-soluble vitamins are soluble in water and get expelled through urination.
In this article, we will discuss Water-soluble vitamins and where to find them naturally.
What Are Water-Soluble Vitamins?
Water-Soluble Vitamins are those vitamins that easily get dissolved in water. Initially, they are not stored in our bodies. They are primarily present in fruits and vegetables with high water content.
One can get enough water-soluble vitamins with a properly balanced diet. So, when you consume it through the diet or pills, they enter directly into your blood during digestion.
Water-soluble vitamins need to be replenished regularly, as they travel throughout the body in a free state, unlike fat-soluble ones. Also, water-soluble vitamins never reach to toxic level as excess water vitamins get excreted through urination.
Quick Facts on Water-Soluble Vitamins
- All kinds of Vitamin B and Vitamin C are water-soluble vitamins.
- Only Vitamin B6 and Vitamin B12 do not excrete through urination.
- If your food with water-soluble vitamins gets overcooked, then it can get vanished.
- Water-soluble vitamins affect the metabolizing tissue of blood, skin, and the nervous system.
List of Water-Soluble Vitamins
There are 9 water-soluble vitamins found in the human diet, and all are Vitamin B, and Vitamin C. Here’s the list of water-soluble vitamins.
| Water-Soluble Vitamins | Common Name |
| Vitamin B1 | Thiamine |
| Vitamin B2 | Riboflavin |
| Vitamin B3 | Niacin |
| Vitamin B5 | Pantothenic Acid |
| Vitamin B6 | Pyridoxine |
| Vitamin B7 | Biotin |
| Vitamin B9 | Folic Acid |
| Vitamin B12 | Cobalamin |
| Vitamin C | Ascorbic Acid |
Vitamin B1 (Thiamine)
Vitamin B1 was the first vitamin to get identified in the Vitamin B family. It is also known as the Antiberiberi vitamin as it prevents one from Beriberi disease.
It helps to release energy from the food and maintain the nervous system. Besides this, it helps in supporting muscle growth and a normal appetite.
Natural Dietary Sources:
- Nuts, seeds, whole grains, and pork are the richest sources of Vitamin B1.
- Besides this, legumes, yeast, organ meat such as liver are other sources of Thiamine.
Vitamin B2 (Riboflavin)
Vitamin B2 is also known as Warburg Yellow Enzyme. It plays a crucial role in providing the supplying energy to the body.
Riboflavin is generally present in food coloring. It promotes healthy skin, good vision, and conversion of nutrients into energy. Besides, it also covert Vitamin B6 into its active form and tryptophan into niacin.
Natural Dietary Sources:
Riboflavin is present mainly in eggs, almonds, mushrooms, legumes, and leafy vegetables. Dairy products are also rich in Vitamin B2.
Vitamin B3 (Niacin)
Niacin plays a critical role in the digestion and maintenance of nerves. Also, it helps the body in converting carbohydrates into glucose.
Natural Dietary Sources:
Some of the best sources of Vitamin B3 are sunflower seeds, peanut butter, salmon, yeast, fish, chicken, and dairy products.
Vitamin B5 (Pantothenic Acid)
The Pantothenic acid present in Vitamin B5 helps in the formation of hormones with the metabolism process. Also, it helps in the creation of blood cells.
It also helps in the formation of Coenzyme A. It is essential for the synthesis of amino acids, fatty acids, and other compounds.
Natural Dietary Sources:
Root vegetables, broccoli, tomatoes are the sources of Vitamin B5. Besides this, yeast, shitake mushrooms, kidneys, sweet potatoes, and egg yolks have pantothenic acid.
Vitamin B6 (Pyridoxine)
Vitamin B6 is a water-soluble vitamin that has a mixture of three pyridine derivatives—pyridoxine, pyridoxal, and pyridoxamine.
It is involved in the metabolism of glucose and proteins. And it is helpful in red blood cells formation and acts as an antioxidant.
Natural Dietary Sources:
- In animal food, salmon, turkey, tuna, chicken breast, and liver are rich sources of Vitamin B6.
- Potatoes, squash, onions, watermelons, banana, nuts, and raisins have Vitamin B6 in the vegetables and fruit category.
- In dairy products, the sources of vitamin B6 are cheese (both cottage and tofu cheese). Other than this, cereals and fortified rice, and wheat have Vitamin B6.
Vitamin B7 (Biotin)
Biotin is another water-soluble vitamin that helps the body to convert food into energy. It is essential for the growth and development of the baby. Vitamin B7 also helps in keeping skin, nails, and hair healthy.
It also metabolizes fat, protein, and carbohydrates during the digestion process.
Natural Dietary Sources:
Eggs, meat, organ meat such as liver, kidneys, cauliflower, peanuts, almonds, soy, mushrooms, whole grains, and cereals are good sources of Biotin.
Vitamin B9 (Folic Acid)
Folic acid plays a crucial role in reducing the risks of congenital disabilities. It also helps in producing red blood cells and repairing DNA.
Natural Dietary Sources:
Turnip, beans, sprouts, green peas, spinach, lettuce, fortified cereals, orange, avocado, banana, nuts, milk, fish, eggs, crabs, and dry yeast are rich sources of Folic Acid.
Vitamin B12 (Cobalamin)
Vitamin B12 is taken as a supplement by vegans very often. Cobalamin is a water-soluble vitamin that helps produce, grow, and mature red blood cells.
It also helps in maintaining the nervous system and prevents the body from anemia.
Natural Dietary Sources:
Meat, egg, and dairy products are good sources of Vitamin B12. However, most vegetables and fruits do not have Vitamin B12 at all.
Vitamin C (Ascorbic Acid)
Vitamin C is also a water-soluble vitamin that helps in boosting the immune system. Other than this, it helps in tooth and bone formation. It also helps in wound healing and is considered a respiratory catalyst.
Natural Dietary Source:
Parsley, thyme, kale, broccoli, bell peppers, sprouts, potatoes, tomatoes, kiwis, guavas, papaya, strawberries, oranges, litchis, etc., are the rich sources of Vitamin C.
Conclusion
It is necessary to include fruits, vegetables, animals, and plant food in your diet. Excess deficiency of water-soluble vitamins can cause many health problems. Although vitamins can be consumed through pills and capsules, consuming water-soluble vitamins naturally is better.
So, that’s all for today! For further doubts, you can comment below.
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