Key Benefits of Water Soluble Vitamins (with sources)

We have 2 types of vitamins – water soluble and fat soluble. There are many benefits of water soluble vitamins. Water soluble vitamins benefit the immune system, reduces the risk of heart disease, treats various disorders, reduces depression symptoms and much more! Source of water soluble vitamins mostly include meats, dairy, fruit, vegetables, and nuts. But first! What is a water soluble vitamin?

What is a water-soluble vitamin?

A water soluble vitamin is a vitamin that moves throughout the body and needs to replenished daily for they are excreted out of the body through the kidneys and sweat glands. Water soluble vitamins are the vitamin B-complex and vitamin C such as:

  • Vitamin B1 (Thiamine)
  • Vitamin B2 (Riboflavin)
  • Vitamin B3 (Niacin)
  • Vitamin B5 (Pantothenic Acid)
  • Vitamin B6 (Pyridoxin)
  • Vitamin B7 (Biotin)
  • Vitamin B9 (Folic acid)
  • Vitamin B12 (Cobalamin)
  • Vitamin C (Ascorbic acid)

Benefits of Water Soluble Vitamins

There are many benefits of water soluble vitamins such as:

Key Benefits of Water Soluble Vitamins

Source of water soluble vitamins

There are many sources of water soluble vitamins. The main sources of water-soluble vitamins are:

  1. Vitamin B1 – Lamb liver, sunflower seeds, pork, oats and hazelnuts.
  2. Vitamin B2 – Lamb liver, beef liver, pork liver, hard goat cheese and almonds.
  3. Vitamin B3 – Lamb liver, peanuts, turkey, pork and sunflower seeds.
  4. Vitamin B5 – Beef liver, sunflower seeds, lamb liver, trout and Portobellos.
  5. Vitamin B6 – Pistachio nuts, beef liver, lamb liver, salmon and sunflower seeds.
  6. Vitamin B7 – Organ meats, fish, egg yolk and dairy.
  7. Vitamin B9 – Lamb liver, edamame, peanuts, raw spinach and chickpeas.
  8. Vitamin B12 – Clams, lamb liver, lamb kidneys, caviar and mackerel.
  9. Vitamin C – Guava, red bell peppers, oranges, kale and kiwifruit.

Vitamins and minerals are essential for us. We get these essential nutrients mainly from fruits and vegetables. We should consume sufficient amount of minerals and vitamins daily from vegetables and fruits.

Should we eat raw fruits and vegetables?

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