People need to know that the vitamins that dissolve in water are: B1, B2, B3, B5, B6, B7, B9, B12, and vitamin C. They are all very sensitive to various physical and chemical agents, such as heat, sunlight, moisture or acid, or basic media.
In this article I will tell you the different types of water-soluble vitamins and what functions they have in our body:
- Vitamin B1 or thiamine. Its role is to intervene in the energy metabolism of any human being and to release energy from carbohydrates stored in the body and also plays an important role in the transmission of nerves. Whole grains, eggs, and legumes are important sources of this vitamin.
- Vitamin B2 or Riboflavin. Like vitamin B1, it has the role of regulating energy metabolism, and its other functions are related to maintaining adequate eye and skin health. It is found mainly in dairy products, meat, eggs, and nuts.
- Vitamin B3 or Niacin is very good for the proper functioning of glucose, fat, and alcohol metabolism. In addition, they are also very good for the proper functioning of the nervous system and digestive system.
- Vitamin B5 or pantothenic acid: intervenes in the formation of lipids, neurotransmitters, asteroid hormones, and hemoglobin. It is found in great abundance in the liver and, to a lesser extent, in meat, fish, eggs, legumes, and whole grains.
- Vitamin B6 or pyridoxine: intervenes in the metabolism of proteins and fatty acids, in the formation of hemoglobin and nucleic acids (DNA and RNA). It is also related to cognitive and immune function. A pyridoxine deficiency leads to irritability, weakness, insomnia, and immune system disorders. It is distributed in meat, fish, eggs, and cereals.
- Vitamin B8 or Biotin. Its role is to intervene in the metabolism of carbohydrates, fatty acids, and some amino acids. It is very difficult to suffer from its lack because we find them in foods such as meat, fish, legumes, whole grains, and vegetables, and it is, also synthesized by bacteria in the gastrointestinal tract.
- Vitamin B9 or folic acid: particularly important in the formation of blood cells and DNA, so its needs increase in the first weeks of pregnancy. Its deficiency during pregnancy can cause defects in the fetus and is considered a risk factor in cardiovascular disease. It is found in green leafy vegetables (spinach, beetroot), liver, legumes, and seeds.
- Vitamin B12 or Cyanocobalamin. They are very good for all bodies, especially if taken together with folic acid, for cells in the division phase, and its deficiency leads to a degeneration of neurons. It is found exclusively in foods of animal origin.
- Vitamin C or ascorbic acid. They are very good for regulating the collagen in your body and for the correct healing and to facilitate the absorption of iron of vegetable origin. They play a very important role in preventing cataracts and other cancers and other degenerative diseases because they have antioxidant properties in their composition. People can get them from fruits, vegetables, citrus fruits, strawberries, tomatoes, peppers, and potatoes.