Why The Water Soluble Vitamins Are Good For Health? | Loaded Health
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Why The Water Soluble Vitamins Are Good For Health?

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Vitamins are needed for the vital function of your body. There are mainly 2 vitamin types. I have already discussed the fat soluble vitamins and now it’s time to put some light on the water soluble vitamins. Let’s begin.

Water Soluble Vitamins Definition

Water soluble vitamins are the ones that are soluble in the body tissues when taken from external sources. They must be taken within their recommended daily allowance as they can’t be stored in the body. They are found in many fruits, plants, dairy animal sources. Vitamins B complex and Vitamin C are known as water soluble vitamins.

Water Soluble Vitamins List

  • VITAMIN B COMPLEX
  • VITAMIN C

Water Soluble Vitamins Infographics

water soluble vitamins (Vitamin B complex, Vitamin C))
water soluble vitamins (Vitamin B complex, Vitamin C))

Water Soluble Vitamins Functions

VITAMIN B COMPLEX

  • Here are some important functions of the Vitamin B complex:
  • Vital role in maintaining good health and well-being. 
  • The building block of your body.
  • Helps in keeping the energy levels high.
  • Important for brain function. 
  • Plays a key role in cell metabolism.
  • Helps in the growth of red blood cells
  • Improves vision, digestion, appetite. 
  • Works on hormones synthesis.
  • Good for the health of heart and blood vessels
  • Improve muscle tone and bone health.
  • Important during pregnancy for fetal brain development and reducing the risk of birth defects.
  • Increase testosterone levels in men
  • Involved in muscles building and gaining muscle strength.
  • Boost immunity.
  • Production of fatty acids
  • Helps in alcohol withdrawal.

VITAMIN C

Here are some important functions of Vitamin C:

  • Protect different cells of the body. 
  • Enhance wound healing. 
  • Formation of protein used to make skin, tendons, ligaments, and blood vessels. 
  • Helps in healing wounds and forming scar tissue.
  • Plays a vital role in repairing and maintaining cartilage, bones, and teeth. 
  • Enhance iron absorption.
  • Reduce toxicity of minerals.
  • Powerful antioxidant.
  • Helps in overcoming COVID-19 complications.
  • Support pulmonary function in asthma patients. 
  • Supports neurological function. 
  • Sharpens memory.
  • Great vision enhancement and prevention of cataracts.
  • Helps in regulating blood sugar levels.
  • Reduce processing of plasma proteins.
  • Crucial for connective tissue health. 

Water Soluble Vitamins Deficiency

VITAMIN B COMPLEX

The deficiency of Vitamin B complex can cause:

  • Skin rashes
  • Cracks around the mouth
  • Scaly skin on the lips
  • Swollen tongue
  • Fatigue
  • Hair fall
  • Anemia
  • Confusion
  • Irritability
  • Depression
  • Nausea
  • Abdominal cramps
  • Unplanned weight loss
  • Decrease appetite
  • Palpitations
  • Diarrhea or constipation
  • Numbness or tingling in the feet and hands.
  • Peripheral nerve damage
  • Nervous system disorders. 
  • Birth defects in babies.

VITAMIN C

The deficiency of Vitamin C can cause:

  • Increased wound healing time
  • Easy bleeding
  • Joints and muscle pains. 
  • Poor appetite 
  • Impaired growth
  • Painful healing 
  • Swollen gums
  • Tooth loss
  • Impaired immunity
  • Reduce muscle size
  • Increased vessels fragility
  • Skin hemorrhages
  • Impaired heat resistance

Recommended Daily Intake of Water Soluble Vitamins

VITAMIN B COMPLEX RDA

For Women

  • B1 (thiamin): 0.8mg
  • B2 (riboflavin): 1.1mg
  • B3 (niacin): 13.2mg
  • B5 (pantothenic acid): Data not available
  • B6 (pyridoxine): 1.2mg
  • B7 (biotin): Data not available
  • B9 (folic acid): 200mcg
  • B12 (cobalamin): 1.5mcg

For Men

  • B1 (thiamin): 1mg
  • B2 (riboflavin): 1.3mg
  • B3 (niacin): 16.5mg
  • B5 (pantothenic acid): Data not available
  • B6 (pyridoxine): 1.4mg
  • B7 (biotin): Data not available
  • B9 (folic acid): 200mcg
  • B12 (cobalamin): 1.5mcg

VITAMIN C

Adults need 40mg of Vitamin C every day.

Additional Information on Vitamin B

TYPES

There are in total 8 water soluble Vitamins in the B complex:

  • B1 (thiamin)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6 (pyridoxine)
  • B7 (biotin)
  • B9 (folic acid)
  • B12 (cobalamin)

TOXICITY

Excessive intake of Vitamin B Complex lead to negative side effects or toxicity: 

  • The decline in kidney function
  • Heart attack, 
  • Stroke 
  • Severe liver problems
  • Neuropathy & brain-related issues
  • Excessive thirst
  • Skin eruptions 
  • Blurry vision
  • Abdominal cramps
  • Nausea & Vomiting
  • Increased urination
  • Diarrhea

DIETARY SOURCES 

The rich sources of Vitamin B complex include:

  • Milk
  • Cheese
  • Eggs
  • Liver and kidney
  • Meat
  • Chicken
  • Fish
  • Shellfish
  • Oysters
  • Dark green vegetables
  • Vegetables
  • Whole grains and cereals
  • Beans
  • Chickpeas
  • Nuts and Seeds
  • Fruits
  • Soy products
  • Yeast

Additional Information on Vitamin C

TYPES

There are in total 3 types of Vitamin C:

  • Calcium ascorbate
  • Sodium ascorbate
  • Mineral ascorbate

TOXICITY

The toxicity of Vitamin C is unlikely to even the high doses of Vitamin C supplements only may cause mild symptoms:

  • Diarrhea
  • Heartburn
  • Nausea
  • Vomiting
  • Abdominal cramps
  • Insomnia
  • Headache
  • Kidney stones
  • Reduce absorption of copper, iron, and Vitamin B12.
  • Rheumatoid arthritis.

DIETARY SOURCES 

The rich sources of Vitamin C include:

  • Apple
  • Banana
  • Cherry
  • Grapefruit
  • Guava
  • Lemon
  • Melons
  • Orange
  • Peach
  • Raspberry
  • Strawberry
  • Asparagus
  • Broccoli
  • Cabbage
  • Carrot
  • Cauliflower
  • Celery
  • Collards
  • Corn
  • Kale
  • Leek
  • Potato
  • Onion
  • Pea
  • Parsley
  • Pepper
  • Cereals
  • Beef
  • Milk

Frequently Asked Questions (FAQs) On Water Soluble Vitamins

ARE ALL B VITAMINS WATER SOLUBLE VITAMINS?

Yes, all B vitamins belong to water soluble vitamins.

WHAT ARE THE WATER SOLUBLE VITAMINS AND THEIR FUNCTIONS?

Water soluble vitamins include two categories:

  • Vitamin B complex.
  • Vitamin C.

They support the vital organs and protect them from diseases. Also works as enzymes for the proper functioning of the body.

HOW MANY B VITAMINS ARE WATER SOLUBLE?

There are nine water-soluble vitamins: 8 for vitamin B complex – B1, B2, B3, B5, B6, B7, B9, B12 – and Vitamin C.

ARE WATER SOLUBLE VITAMINS BETTER THAN FAT SOLUBLE?

Both types of vitamins whether water soluble or fat soluble have different functions in the body. Both are equally important for the body to function properly within its RDA.

WHAT ARE THE WATER SOLUBLE VITAMINS EXAMPLES?

There are nine water-soluble vitamins: 8 for vitamin B complex – B1, B2, B3, B5, B6, B7, B9, B12 – and Vitamin C.

WHY ARE WATER SOLUBLE VITAMINS IMPORTANT?

They support the vital organs and protect them from diseases. Also works as enzymes for the proper functioning of the body.

WHAT IS VITAMIN B COMPLEX USED FOR?

Vitamin B complex is used for several reasons by the body. Some are listed below:

  • Helps in keeping the energy levels high.
  • Important for brain function. 
  • Plays a key role in cell metabolism.
  • Helps in the growth of red blood cells
  • Improves vision, digestion, appetite. 
  • Works on hormones synthesis.

IS IT SAFE TO TAKE VITAMIN B COMPLEX EVERY DAY?

Yes, you should take Vitamin B complex every day within its recommended daily allowance.

IS IT BETTER TO TAKE VITAMIN B12 OR VITAMIN B COMPLEX?

It is better to take Vitamin B complex as a whole rather than Vitamin B12 alone.

WHAT IS THE DIFFERENCE BETWEEN VITAMIN B AND B COMPLEX?

These are interchangeable terms of one thing. They are the same. No change.

Water Soluble Vitamins In Video

Conclusion Of Water Soluble Vitamins

So, that was the simple yet complete guide on water soluble vitamins. I have simply summarized this for the understanding version. These water soluble vitamins are important to keep your energy levels high and vital organs up to optimum. Try to take them within the recommended daily allowance as per your needs to keep their level to optimum. 

WATER SOLUBLE VITAMINS PDF

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