Water Soluble Vitamins and Fat
SCI/241
Water Soluble Vitamins and Fat
Human body needs vitamins for a number of works. Almost every vitamin usually
plays more than one role in the body. Vitamin D is well known for its acting as hormones.
Again through receiving or giving electrons, vitamin C as well as thiamin takes part in
chemical reactions. Generally vitamins play the roles of regulating various body processes.
The process implicated in cell zone and development and the escalation and preservation
of tissues are included in these processes. Vitamins are of two different kinds. One of them
is fat-soluble and the other is water-soluble. (MedicineNet, 2012).
Fat-soluble vitamins and their high nutrient sources
Vitamin A, D, E, and K are fat-soluble ones. They exist in the lipid sections of
different foods. They have a tendency to get associated with lipids in the body. The body
faces more complexity in purging fat-soluble vitamins in compared to its doing the same
with water soluble vitamins. Some of the high nutrient sources of these vitamins are given
in the below chart.
Vitamin A
Celery, basil, chili pepper, mixed vegetables,
carrots, pumpkin, sweet potato, beef liver,
watermelon, and spinach
Vitamin D
Cod liver oil, salmon, tuna fish, sardines,
whole egg, butter, milk, nonfat, decrease fat,
and total vitamin D fortified, and butter
Vitamin E
Sunflower seeds, almonds, broccoli, cayenne
pepper, asparagus, bell peppers, soy milk
Vitamin K
Turnips greens, spinach, asparagus,
blueberries, green beans, broccoli,
cucumbers, cauliflower, tomatoes
(Crandell, n.d)
Roles, reimbursement, shortage risks, and toxicity risks of fat-soluble vitamins
Vitamins
Vitamin A
Functions

It helps in
Common
Visualizati
on and
Benefits

It assists the
Immunity
and healthy
Insufficiency
Risk
Blindness at
Night,
xerophthalmia,
poor growth,
Toxicity Risks
Nausea and
vomiting,
headaches, bone
pain and
reproducti
on, cellular
growth,
and
immune
system
function.
Vitamin D




It absorbs
calcium
and
phosphoru
s.
It
maintains
normal
blood
calcium.
It is also
known for
the
calcificatio
n of bone
It also
maintains
the
immune
system.
eyes.

It regulates
and keeps
healthy
bones and
teeth.

It aids skin
and is wellknown as
necessary for
the
reproductive
process for
both males
and females.

It assists the
intestine
absorb
nutrients.

It protects
osteomalacia,
rickets and
blood pressure.

It helps with
stress and
tension.

It lessens
respiratory
infections.

It is also
recommended
in the treatment
of several
diseases.
dry skin, shrink
immune system
functioning
fractures, hair
loss, liver
damage,
interference
with vitamin K
absorption.
Rickets in
Children,
osteomalacia in
adults: soft
bones,
depressed
growth, and
reduced
immune system
Poor growth,
calcium
deposits in soft
tissue

It helps to
relieve body
aches and pains
by dropping
muscle spasms.
Vitamin E
Antioxidant
Cancer prevention,
skin protection,
metabolism
booster, antiinflammatory, and
aids lower the risk
of Alzheimer’s
disease.
Loss of
muscular
coordination,
hemolysis of red
blood cells
resulting in
anemia
Excessive
bleeding as a
result of
interfering with
vitamin K
metabolism
Vitamin K
Production of
active bloodclotting factors
*It Supports with
blood clotting.
Excessive
bleeding
Unknown
* It guarantees
healthy bones,
essential for the
synthesis of the
sphingolipids.
* It prevents
calcium from
forming in tissue.
(Crandell, n.d)
The high nutrient sources of Water-soluble Vitamins
Thiamin, riboflavin, niacin, vitamin B-6, pantothenic acid, folate, biotin, vitamin B12, and vitamin C are water-soluble vitamins. Water-soluble vitamins get dissolved in the
watery components of food and the body. Water-soluble vitamins are greater in number
than those of fat-soluble vitamins. Water-soluble vitamins are usually less lethal than fatsoluble vitamins. The following chart shows a few water-soluble sources with high
nutrient.
Thiamin
Pork, wheat germ, enriched breads and
cereal, brewer’s yeast
Riboflavin
Milk, yogurt, and other dairy products.
Mushrooms, broccoli, asparagus, and
spinach and other green leafy vegetables
Niacin
Chicken, tuna, peanuts, turkey roast, white
rice, whole grain total cereal, raisin bran
cereal
Vitamin B-6
All bran cereal, tuna, beef liver, potato,
chicken, beef, pork, salmon, banana, pinto
beans, sweet potato
Vitamin C
Peppers, citrus fruit, papaya, broccoli,
cabbage, and berries
(Anderson & Young, 2008)
Roles, benefits, insufficiency risks, and toxicity risks of water-soluble vitamins
Vitamins
Role
Thiamin

(B-1)
It assists to
produce
neurotransmitt
Benefits
Insufficiency
Risks
Toxicity
Risks

Beriberi and
Wernickekorsakoff
None
It
maintains
appetite,
ers.
Riboflavin
Niacin

It helps
normal
muscle
function as
well as the
heart
muscle.
syndrome.
Weakness,
abnormal
nervous
system.
Inflammation
of the mouth
and tongue,
eye disorder.

It is division of
coenzyme
which is
required for
carbohydrate
metabolism
and the
metabolism of
certain amino
acids.

It is a part of
coenzyme
which is
required for
carbohydrate
metabolism,
amino acid, and
lipid
metabolism.

It supports
healthy
hair, skin,
eyes, and
liver.

It also
assists to
burn
carbohydra
tes in order
to produce
glucose to
fuel the
body.
It is a part of
coenzyme
which is
required for
energy
metabolism.

Diarrhea,
It reduces
cholesterol. dermatitis,
dermentia,
It aids and death.
protects
atheroscler
osis and
diabetes.



It also
treats for
osteoarthri
None
Flushing of
facial skin,
itchy skin,
nausea and
vomiting,
liver damage.
tis.
Vitamin B-6
Vitamin C

It is required
for amino acid
metabolism.

It is also
concerned with
neurotransmitt
er and
hemoglobin.

Connective
tissue
synthesis and
maintenance.

Antioxidant,
synthesis or
neurotransmitt
ers and certain
hormones.

Immune
system.

It supports
cell
formation,
carbohydra
tes,
immunity,
nerve
system,
health
blood, and
sulfur and
methyl
metabolis
m.

It also
benefits
from
having
antiinflammato
ry.

It supports
with
common
colds,
immunity,
hypertensi
on,
antioxidant
s, blood
vessels,
and
cataracts.
Dermatitis,
anemia,
diarrhea,
neural tube
defects in
embryos.
Nerve
destruction.
Poor wound
healing,
pinpoint
hemorrhages,
bleeding
gums, bruises,
depression.
Diarrhea and
GI tract
discomfort.
(Anderson & Young, 2008)
The health benefits of vitamin supplementation are uncertain. Nevertheless, there is
reliable epidemiological proof on this issue. The proof indicates that a diet enriched with
fruits, vegetables, and legumes may reduce the potential risk of CVD, cancer, and other
serious chronic diseases. Besides, the most helpful process to ensure a sound health is to
consume an extensive diversity of vitamins, antioxidants, and phytochemicals in foods. As a
result, human beings should take an extensive diversity of fruits and vegetables regularly.
And certainly it is better than taking vitamin or antioxidant appendage. In ensuring and
maintaining a sound health, a mixture of nutritious diet with regular exercise is a must.
References
Anderson, J. & Young, L. (2008) Water-Soluble Vitamins Retrieved from
http://www.ext.colostate.edu/pubs/foodnut/09312.html
Crandell, Kathleen. (N.D) Fat Soluble Vitamins Retrieved from
http://www.ker.com/library/advances/125.pdf
Medicine Net, (2012) Water soluble vitamins vs. fat soluble vitamins Retrieved from
http://www.medicinenet.com/script/main/art.asp?articlekey=10736