WATER-SOLUBLE VITAMINS
Water-soluble vitamins dissolve in water. The body cannot store them but are needed part
of many of the chemical reactions in the body.
Leftover amounts of the vitamin leave the body through the urine. That means you need a
continuous supply of such vitamins in your diet.
Thiamine (vitamin B1):
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Dried milk
Egg
Enriched bread and flour
Lean meats
Legumes (dried beans)
Nuts and seeds
Organ meats
Peas
Whole grains
NOTE: Animal sources of vitamin B13 are absorbed much better by the body than plant
sources
Vitamin C (ascorbic acid):
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Broccoli
Brussels sprouts
Cabbage
Cauliflower
Citrus fruits
Potatoes
Spinach
Strawberries
Tomato juice
Tomatoes
Other essential vitamins
Biotin:
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Chocolate
Cereal
Egg yolk
Legumes
Milk
Nuts
Organ meats (liver, kidney)
Pork
Yeast
Folate:
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Asparagus and broccoli
Beets
Brewer's yeast
Dried beans (cooked pinto, navy, kidney,
and lima)
Fortified cereals
Green, leafy vegetables (spinach and
romaine lettuce)
Lentils
Oranges and orange juice
Peanut butter
Wheat germ
Pantothenic acid:
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Avocado
Broccoli, kale, and other vegetables in the
cabbage family
o Eggs
Legumes and lentils
Milk
Mushroom
Organ meats
Poultry
White and sweet potatoes
Whole-grain cereals
Niacin (vitamin B3):
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Avocado
Eggs
Enriched breads and fortified cereals
Fish (tuna and salt-water fish)
Lean meats
Legumes
Nuts
Potato
Poultry
Pyroxidine (vitamin B6):
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Avocado
Banana
Legumes (dried beans)
Meat
Nuts
Poultry
Whole grains (milling and processing
removes a lot of this vitamin)
Vitamin B12:
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Meat
Eggs
Fortified foods such as soymilk
Milk and milk products
Organ meats (liver and kidney)
Poultry
Shellfish
Side Effects
Many people think that if some is good, a lot is better. This is not always the case. High doses of certain
vitamins can be poisonous. Ask your doctor what is best for you.
Alternative Names
Vitamin B1; Thiamine
Function
Thiamin (vitamin B1) helps the body's cells convert carbohydrates into energy. It is also essential for the
functioning of the heart, muscles, and nervous system.
The main role of carbohydrates is to provide energy for the body, especially the brain and nervous system.
Food Sources as listed above
Dairy products, fruits, and vegetables are not very high in thiamin, but when eaten in large amounts, they
become a significant source.
Side Effects
A lack or deficiency of thiamin can cause weakness, fatigue, psychosis, and nerve
damage: beriberi
Thiamin deficiency in the United States is most often seen in people who abuse alcohol (alcoholism). A lot of
alcohol makes it hard for the body to absorb thiamin from foods.
Unless those with alcoholism receive higher-than-normal amounts of thiamin to make up for the difference,
the body will not get enough of the substance.
This can lead to a disease called beriberi.
In severe thiamin deficiency, brain damage can occur. One type is called Korsakoff syndrome. The other is
Wernicke's disease. Either or both of these conditions can occur in the same person.
There is no known poisoning linked to thiamin.
Vitamin C is a water-soluble vitamin that is necessary for normal growth and
development.
Another water-soluble vitamins dissolve in water.
Leftover amounts of the vitamin leave the body through the urine. That means you need a
continuous supply of such vitamins in your diet.
Alternative Names
Ascorbic acid; Dehydroascorbic acid
Function
Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is used to:
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Form an important protein used to make skin, tendons, ligaments, and blood vessels
Heal wounds and form scar tissue
Repair and maintain cartilage, bones, and teeth
Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by
free radicals.
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Free radicals are made when your body breaks down food or when you are exposed to tobacco smoke or
radiation.
The buildup of free radicals over time is largely responsible for the aging process.
Free radicals may play a role in cancer, heart disease, and conditions like arthritis.
The body is not able to make vitamin C on its own, and it does not store vitamin C. It is therefore important to
include plenty of vitamin C-containing foods in your daily diet.
For many years, vitamin C has been a popular remedy for the common cold.
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Research shows that for most people, vitamin C supplements or vitamin C-rich foods do not reduce the risk
of getting the common cold.
However, people who take vitamin C supplements regularly might have slightly shorter colds or somewhat
milder symptoms.
Taking a vitamin C supplement after a cold starts does not appear to be helpful.
Food Sources
All fruits and vegetables contain some amount of vitamin C.
Fruits and vegetables that have the highest sources of vitamin C include
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Citrus fruits and juices, such as orange and grapefruit
Strawberries, raspberries, blueberries, cranberries
Watermelon
Broccoli, Brussels sprouts, cauliflower
Spinach, cabbage, turnip greens, and other leafy greens
Sweet and white potatoes
Tomatoes and tomato juice
Some cereals and other foods and beverages are fortified with vitamin C. Fortified means a vitamin or mineral
has been added to the food. Check the product labels to see how much vitamin C is in the product.
Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C content.
Microwaving and steaming vitamin C-rich foods may reduce cooking losses. The best food sources of vitamin C
are uncooked or raw fruits and vegetables.
Side Effects
Serious side effects from too much vitamin C are very rare, because the body cannot store the vitamin.
However, amounts greater than 2,000 mg/day are not recommended because such high doses can lead to
stomach upset and diarrhea.
Too little vitamin C can lead to signs and symptoms of deficiency, including:
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Anemia
Bleeding gums
Decreased ability to fight infection
Decreased wound-healing rate
Dry and splitting hair
Easy bruising
Gingivitis (inflammation of the gums)
Nosebleeds
Possible weight gain because of slowed metabolism
Rough, dry, scaly skin
Swollen and painful joints
Weakened tooth enamel
A severe form of vitamin C deficiency is known as scurvy, which mainly affects older,
malnourished adults.
Smokers or those who are around second-hand smoke at any age should increase their daily amount of vitamin
C an additional 35 mg per day.
Women who are pregnant or breastfeeding and those who smoke need higher amounts of vitamin C. Ask your
doctor what amount is best for you.