Water Soluble Vitamins: Water-soluble vitamins are the vitamins that get dissolved in water. Such vitamins do not stay for too long. They enters directly into your bloodstream; anything which your body do not need is eliminated through your urine. As we know it is not stored too long they must be replenished frequently. Vitamin C and members of the Vitamin B complexare water-soluble vitamins. Vitamin B consists of, namely, B1 (thiamin), B2 (riboflavin), B3 (niacin), B4 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid or folate), B12 (cobalamin).
Water Soluble Vitamins
Food is the essential body’s need. It nourishes our body and maintains our health. It provides us with the energy that is required for every action that we perform in our daily routine. The various food items that we consume daily constitute our diet. Diet is defined as the total amountof different variety of food items consumed by a person during a day.
Our diet comprises constituents like proteins, carbohydrates, fats, and supplementary substances such as minerals, vitamins, and water that are vital for life. These constituents are called nutrients. For proper functioning of our body, we need to consume body-building foods, energy-giving foods, and protective foods.
Vitamins are organic substances that are required in adequate quantities for good health. Our body, however, cannot synthesize them. Therefore, we need to consume their natural sources such as fruits and vegetables. Vitamins are divided into two groups(based upon solubility), that is, fat-soluble vitamins (Vitamins A, D, E, and K) and water-soluble vitamins (Vitamins of the B group and Vitamin C). Each vitamin has a specific function and its deficiency leads to a particular deficiency disease. Water soluble vitamins are the vitamins that are not stored and enter into the body tissue.
Water Soluble Vitamins, their Food Sources Deficiency Diseases
Below is a summary of the members of Vitamin B and Vitamin C, their rich food sources, and deficiency diseases.
Vitamins
Rich food source
Function
Deficiency Diseases
B1 (Thiamine)
Pork, cereals, nuts, seeds, yeast, whole grain
Essential in converting glucose to energy Important to nerve function
Beriberi (weakness of limb muscles)
B2 (Riboflavin)
Milk, milk products, leafy vegetables, eggs
Involved in the formation of RBC, and maintenance of body tissue, particularly skin and eyes Essential for metabolizing carbohydrates, fats and lipids.
Cracked skin, blurred vision
B3 (Niacin)
Meat, whole grain, cereals, beans
Important for the nervous system, digestive system, and skin health
Used to build RBC and maintain nerve tissue Necessary for immune system functioning
Skin problem, Nerve disorder
B7(Biotin)
egg yolk, milk, most fresh vegetables, yeast bread, and cereals.
To metabolize carbohydrates, fats, and amino acids, the building blocks of protein.
hair loss, skin rashes, and brittle nails
B9 (Folic Acid)
Leafy green vegetables, liver,
Necessary to build nucleic acid, which is essential for making new cells, especially RBC
Anemia
B12(Cyanocobalamin)
Liver, milk, fish, meat
Help build and maintain protective nerve sheath Needed for RNA and DNA synthesis
Pernicious anemia, nerve disorder
C(Ascorbic acid)
Citrus fruits, tomatoes, leafy vegetables
Protect cellular function Important for the immune system
Scurvy (bleeding of gums, teeth falling)
Vitamin B1
Also known as
Thiamine, this vitamin helps to release energy from foods, regulates normal appetite, and also it plays role in muscle contraction and conduction of nerve signals.
Food Sources
Food sources include nuts, seeds, yeast, whole grain, pork, legumes, fish, peas, and liver. Most commonly, thiamin is found in whole grains such as cereal, and enriched products like bread, pasta, rice, and tortillas.
Amount of Vitamin B1 required
The Recommended Dietary Allowance (RDA) according to ICMR Report is Men (sedentary): 1.4 mg/d; Men (moderate): 1.8 mg/d; Men (heavy): 2.3 mg/d; Women (sedentary): 1.4 mg/d; Women (moderate): 1.7 mg/d; Women (heavy): 2.2 mg/d.
Vitamin B1 Deficiency
People addicted to alcohol, those suffering from HIV/AIDS, those who have undergone bariatric surgery, and older age people who have low dietary intake are those section who are more likely to be deficient in Vitamin B1. Alcoholics are especially prone to thiamin deficiency because alcohol reduces thiamin absorption in the body. Symptoms of thiamin deficiency include mental confusion, muscle weakness, wasting, water retention (edema), enlarged heart, and the disease known as beriberi.
Vitamin B2
Also known as
Riboflavin, vitamin B2 helps to release energy from foods and is also important for the growth, development, and function of the cells in the body. It also helps to convert the amino acid tryptophan (which makes up protein) into niacin.
Food Sources for Vitamin B2
Food Sources include eggs, organ meats (liver and kidney), dark green vegetables, milk, and whole and enriched grain products. Ultraviolet light is known to destroy riboflavin which is why most milk is packaged in opaque containers instead of clear.
Amount of Vitamin B2 required
The Recommended Dietary Allowance (RDA) according to ICMR Report is Men (sedentary): 2.0 mg/d; Men (moderate): 2.5 mg/d; Men (heavy): 3.2 mg/d; Women (sedentary): 1.9 mg/d; Women (moderate): 2.4 mg/d; Women (heavy): 3.1 mg/d.
VitaminB2 Deficiency
Groups at risk of riboflavin inadequacy include vegan athletes, pregnant women, breastfeeding women, and their babies. Symptoms of deficiency include skin disorders, cracks at the corners of the mouth, hair loss, itchy and red eyes, reproductive problems, and cataracts.
Vitamin B3
Also Known as
Niacin, this vitamin is involved in energy production and critical cellular functions.
Food Sources for Vitamin B3
Niacin is present in a wide variety of foods including animal and plant sources such as Meat, whole grain, cereals, and beans.
Amount of Vitamin B3 required
The Recommended Dietary Allowance (RDA) according to ICMR is Men (sedentary): 14 mg/d; Men (moderate): 18 mg/d; Men (heavy): 23 mg/d; Women (sedentary): 11 mg/d; Women (moderate): 14 mg/d; Women (heavy): 18 mg/d.
Vitamin B3 Deficiency
Pellagra is a disease that occurs due to severe niacin deficiency. The deficiency of this vitamin has different symptoms like skin problems, digestive issues, and mental confusion.
Vitamin B5
Also known as
Pantothenic Acid. It is involved in energy production and aids in the formation of hormones and the metabolism of fats, proteins, and carbohydrates from food.
Food Sources for Vitamin B5
Food sources of this Vitamin include almost all plant- and animal-based foods containing pantothenic acid in varying amounts. The richest dietary sources include fortified breakfast cereals, liver, kidney, meats, and seeds.
Amount of Vitamin B5 required
The Recommended Dietary Allowance (RDA) according to ICMR Report Recommendations for adults and pregnant women- 5 mg per day, recommendations for lactating women- 2 mg per day.
Vitamin B5 Deficiency
Pantothenic Acid deficiency is uncommon due to its wide availability in most foods.
Vitamin B6
Also known as
Pyridoxine, this vitamin aids in protein metabolism, and red blood cell formation, and behaves as an antioxidant molecule. It is also involved in the body’s production of chemicals such as neurotransmitters and hemoglobin.
Food Sources for Vitamin B6
Food sources include legumes, organ meats, fish, meats, starchy vegetables, whole grains, and fortified cereals
Amount of Vitamin B6 required
The Recommended Dietary Allowance (RDA) according to ICMR Men (sedentary) is 1.9 mg/d; Men (moderate) is2.4 mg/d; Men (heavy) is3.1 mg/d; Women (sedentary) is 1.9 mg/d; Women (moderate) is 1.9 mg/d; Women (heavy) is2.4 mg/d.
Vitamin B6 Deficiency
Vitamin B6 deficiency is uncommon and usually associated with low concentrations of other B-complex vitamins, like vitamin B12 and folic acid. Deficiency symptoms include dermatitis, swollen tongue, peripheral neuropathy, anemia, depression and confusion, and weakened immune function. A vitamin B6 deficiency in infants can cause irritability, acute hearing issues, and convulsive seizures.
Vitamin B7
Also known as
Biotin, Biotin helps release energy from carbohydrates and aids in the metabolism of fats, proteins and carbohydrates from food.
Food Sources for Biotin
Food sources of Biotin include liver, kidney, egg yolk, milk, most fresh vegetables, yeast breads and cereals.
Amount of Biotin required
The recommended Dietary Allowance (RDA) according ICMR the Adequate Intake (AI) for Biotin for adults and pregnant women is 40 µg/day.
Biotin Deficiency
Biotin deficiency is uncommon. A few of the symptoms of biotin deficiency include hair loss, skin rashes, and brittle nails, and for this reason biotin supplements are often promoted for hair, skin, and nail health.
Vitamin B9
Also known as
folic acid or folacin, aids in protein metabolism, promoting red blood cell formation, and lowering the risk for neural tube birth defects. Folate may also play a role in controlling homocysteine levels, thus reducing the risk for coronary heart disease.
Food Sources for Vitamin B9
Food sources of folate includes liver, kidney, dark green vegetables, meats, legumes, fish, whole grains, and fortified grains and cereals.
Amount of Vitamin B9 required
The Recommended Dietary Allowance (RDA) according to ICMR: Men is 300 µg/d; Women is 220µg/d.
Vitamin B9 Deficiency:
Folic acid deficiency affects cell growth and protein production, which can lead to overall impaired growth. Anemia is the primary clinical sign of folate deficiency and includes symptoms like fatigue, headache, and heart palpitations. A folate deficiency in women who are pregnant or of child bearing age may result in the delivery of a baby with neural tube defects, such as spina bifida.
Vitamin B12
Also known as
Cobalamin, aids in the building of genetic material, production of normal red blood cells, and maintenance of the nervous system.
Food Sources for Vitamin B12
Vitamin B12 can only be found naturally in foods of animal origin such as meats, liver, kidney, fish, eggs, milk and milk products, oysters, shellfish. Some fortified foods, like breakfast cereals and nutritional yeast may also contain vitamin B12.
Amount of Vitamin B12 required
The Recommended Dietary Allowance (RDA) for vitamin B12 is Men: 2.2 µg/d; Women: 2.2 µg/d.
Vitamin B12 Deficiency
Vitamin B12 deficiency most commonly affects vegans, infants of vegan mothers, and the elderly. Symptoms of deficiency include anemia and neurological changes, such as numbness and tingling in the hands and feet. In order to prevent vitamin B12 deficiency, a dietary supplement should be taken. Some people develop a B12 deficiency because they cannot absorb the vitamin through their stomach lining. This can be treated through vitamin B12 injections.
Vitamin C
Also known as
Ascorbic acid or Ascorbate, The body needs vitamin C, to remain in proper working condition. Vitamin C benefits the body by holding cells together through collagen synthesis; collagen is a connective tissue that holds muscles, bones, and other tissues together. Vitamin C also aids in wound healing, bone and tooth formation, strengthening blood vessel walls, improving immune system function, increasing absorption and utilization of iron, and acting as an antioxidant. Vitamin C works with vitamin E as an antioxidant.
Food Sources for Vitamin C
Many fruits and vegetables contain vitamin C, the best sources are citrus fruits, peppers, kiwi, strawberries, and broccoli. For example, one orange, one kiwi, 6 oz. (3/4 cup) of grapefruit juice, or 1/3 cup of chopped sweet red pepper each supply enough vitamin C for one day.
Amount of Vitamin C required
The Recommended Dietary Allowance (RDA) according to ICMR is for Men is 80 mg/d and for Women is 65 mg/d.
Vitamin C Deficiency
Vitamin C deficiency may result in the disease known as scurvy, causing fatigue and a loss of collagen strength throughout the body. Loss of collagen results in loose teeth, bleeding and swollen gums, and improper wound healing.
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