Vitamins are nutrients that are needed by our body to perform certain functions and maintain health. There are two types of vitamins:
- *Fat soluble vitamins
- *Water soluble vitamins
Water soluble vitamins are those vitamins that are dissolved in water and are not stored in the body. There is a daily requirement of these vitamins in our diet as they are thrown out of the body along with urine. Basically, Vitamin B- complex group and vitamin C are water soluble vitamins.
Important Facts About Water Soluble Vitamins
- Loss of water soluble vitamins occurs during the process of food storage and preparation as they are easily washed away or destroyed.
- Use of vegetable stock to prepare food, refrigerating fresh food items and storing items like milk and food grains in cool places aids in retaining water soluble vitamins in food items.
What are the water soluble vitamins?
Vitamin C and eight Vitamin B complex are classified as under water soluble vitamins. The vitamins that make up the vitamin B complex vitamins function as coenzymes and help the body to derive energy from food. They help in maintaining
- Normal appetite
- Good vision
- Better functioning of the nervous system
- Red blood cell formation
- Supports healthy skin
What happens due to deficiency of Water Soluble Vitamins?
Thiamin (Vitamin B1)
- Muscle weakness
- Impaired growth
- Beri Beri
- Cracks in the corner of the mouth
- Light sensitivity
- Red tongue
- Dermatitis on nose & lips
- Mental confusion
- Several skin problems
- Skin disorder
- Cracks at the corner of the mouth
- Kidney stone
- Causes mental confusion in infants
- Affects cell growth & protein production
- Leads to overall impaired growth
In case of pregnancy the child may be born with neural tube defects
- Neurological disorders
- Degeneration of nerves
- Loss of appetite
- Muscle pain
- Heart abnormalities
- Loss of collagen strength results in a disease called scurvy
- Loss of teeth, bleeding and swollen gums
- Improper wound healing
9 Important Water Soluble Vitamins
|Thiamin (Vitamin B1)||1.2 mg/ 1.1 mg|
|Riboflavin (Vitamin B2)||1.3 mg/ 1.1 mg|
|Niacin (Vitamin B3, nicotinamide nicotinic acid)||16 mg/ 14 mg|
|Pyridoxine/Pyridoxal/ Pyridoxamine (Vitamin B6)||1.3 mg/1.3 mg|
|Folate (Folic acid/Folacin)||400 mcg/ day for both|
|Cobalamin (Vitamin B12)||2.4 mcg/day for both|
|Biotin||30 mcg/day for both|
|Pantothenic Acid||5 mg/day for both|
|Vitamin C (Ascorbic acid or ascorbate)||90 mg/ 75 mg|
*RDA – Recommended Dietary Allowance.
What happens if too much water soluble vitamins are consumed?
There are no complications associated with too much consumption of Thiamin, Cobalamin, Biotin and Riboflavin.
- Conditions of flushed skin, rashes and liver damage occurs due to overconsumption of niacin supplements
- Overconsumption of vitamin B6 causes nerve damage
- Too much folate consumption may interfere with medication
- Overconsumption of Pantothenic acid may lead to diarrhea and water retention
- Overconsumption of vitamin C causes kidney stones, gout, diarrhea and recurrence of scurvy
Who needs more Vitamin C?
- Chain smokers
- Growing children
- Pregnant women
- People suffering from infection or fever
- People who have injuries or wounds
- People who use certain medications or drugs