Water Soluble Vitamins
The water soluble vitamins are all of the B vitamins, or “B complex” and vitamin C. The B vitamins are thiamin (B1), riboflavin (B2), niacin (B3), vitamin B6, folate, vitamin B12, biotin, and pantothenic acid. All of the water soluble vitamins are easily lost in cooking water. Because they are water soluble, they are washed out into the water that food is being cooked in. The best way to preserve vitamins when cooking is to use as little water as possible and cook vegetables for as short a time as possible. Save the cooking water, to use in other foods like soup or low fat gravy.
People do not store extra water soluble vitamins in their bodies. When they eat more than is needed, the extra is washed out through the kidneys in urine. Because water soluble vitamins are not stored, eat foods that are good sources of them often.
Is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak.
Fruit Sources: Watermelon
Vegetable Sources: Peas,Avocado
Nut Sources: No nuts contain a significant amount of vitamin B1..
Note: Most fruits and vegetables are not a significant source of thiamine.
Vitamin B2 or riboflavin
Is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates.
Fruit Sources: Kiwi
Vegetable Sources: Avocado
Nut Sources: No nuts contain a significant amount of vitamin B2
Note: Most fruits and vegetables are not a significant source of riboflavin.
Vitamin B3 or Niacin
Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.
Fruit Sources: Kiwi,Strawberry,Orange,Blackberries,Cantaloupe,Watermelon,Tomatoes,Lime
Vegetable Sources: Avocado,Peas,Potatoes,Mushrooms,Squash – winter,Corn,Artichoke
Asparagus,Squash – summer,Lima Beans,Sweet potato,Kale,Broccoli,Carrots,Green Pepper
Nut Sources: Peanuts,Pine Nuts/Pignolias,Chestnuts,Almonds
Vitamin B5 or Pantothenic acid
Is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol.
Fruit Sources: Oranges,Bananas
Vegetable Sources: Avocado,Sweet potato,Potatoes,Corn,Lima Beans,Squash - winter
Nut Sources: No nuts contain a significant amount of vitamin B5
Plays a role in the creation of antibodies in the immune system. It helps maintain normal nerve function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions.
Fruit Sources: Bananas,Watermelon
Vegetable Sources: Avocado,Peas,Potatoes,Carrots
Nut Sources: No nuts contain a significant amount of vitamin B6
Vitamin B9 or Folate and folic acid
Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy
Fruit Sources: Kiwi,Blackberries,Tomatoes,Orange,Strawberry,Bananas,Cantaloupe
Vegetable Sources: Lima Beans,Asparagus,Avocado,Peas,Artichoke,Spinach,Squash - winter
Broccoli,Squash – summer,Corn,Sweet potato,Kale,Potatoes,Carrots,Onions,Green Pepper
Nut Sources: Peanuts,Sunflower Seeds,Chestnuts,Walnuts,Pine Nuts/Pignolias,Filberts/Hazelnuts
Pistachios,Almonds,Cashews,Brazil Nuts,Pecans,Macadamias,Pumpkin Seeds
Like the other B vitamins, vitamin B12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system.
Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.
Fruit Sources: None
Vegetable Sources: None
Nut Sources: No nuts contain a significant amount of vitamin B12
This Article was by Michelle At People's Natural Living www.y4upeople.com