Vitamins are essential for the body to function properly and help it to grow, develop, and stay healthy. There are two types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins are stored in the body's fat cells and can be used when needed, while water-soluble vitamins are not stored in the body and must be replenished regularly. The eight water-soluble vitamins are vitamin C, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), and B12 (cobalamin).
These vitamins can be found in many foods, including fruits, vegetables, grains, and dairy products. They are also available in supplement form.
What Do Water-Soluble Vitamins Do?Water-soluble vitamins are important for many bodily functions including energy production, metabolism regulation, immune system support, nerve function maintenance, red blood cell production, and more. A deficiency of any of these vitamins can lead to health problems such as anemia or fatigue.
Vitamin CVitamin C is an antioxidant that helps protect cells from damage caused by free radicals.
It also helps the body absorb iron from plant-based foods and aids in wound healing. Vitamin C is found in citrus fruits, strawberries, bell peppers, broccoli, and Brussels sprouts.
Vitamin B1 (Thiamine)Vitamin B1 helps the body convert carbohydrates into energy. It is found in whole grains, legumes, nuts, and seeds.
Vitamin B2 (Riboflavin)Vitamin B2 helps the body break down proteins, fats, and carbohydrates. It is found in dairy products, eggs, green leafy vegetables, and fortified cereals.
Vitamin B3 (Niacin)Vitamin B3 helps the body produce energy from carbohydrates and fats.
It is found in poultry, fish, lean meats, nuts, and legumes.
Vitamin B5 (Pantothenic Acid)Vitamin B5 helps the body produce hormones and cholesterol. It is found in eggs, whole grains, legumes, mushrooms, and avocados.
Vitamin B6 (Pyridoxine)Vitamin B6 helps the body produce red blood cells and neurotransmitters. It is found in poultry, fish, bananas, potatoes, and fortified cereals.
Vitamin B7 (Biotin)Vitamin B7 helps the body break down fats and carbohydrates. It is found in eggs, nuts, legumes, whole grains, and dairy products.
Vitamin B12 (Cobalamin)Vitamin B12 helps the body produce red blood cells and DNA.
It is found in animal products such as meat, fish, poultry, eggs, and dairy products.