Water Soluble Vitamins: The Sources and Key Functions

What are the functions of water soluble vitamins you may ask? The answer is there are many things water soluble vitamins function. The best way is to answer this question, is to understand what a water-soluble vitamin is.

What is a Water Soluble Vitamin?

Water soluble vitamins are vitamins that travel throughout the body. Water soluble vitamins need to be replenished daily for they are often excreted through the kidneys or through the sweat glands.

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Here are the water soluble vitamins:

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

Check this article about fruits and vegetables that are huge sources of vitamins and minerals.

Water Soluble Vitamins Function

The main water soluble vitamins function is to energize metabolisms for nerve function, vision and skin health, digestive function, making red blood cells and DNA, immune system and iron function.

Thiamine (Vitamin B1)

Thiamine is important for it is involved in many beneficial, chemical reactions in the body. It is part of an enzyme that is used for energy metabolism. This is important for nerve function, helps support sugar formation, and converts nutrients into energy. The three main sources of Thiamine are:

  • Lamb liver
  • Sunflower seeds
  • Pork

Riboflavin (Vitamin B2)

Riboflavin, also known as vitamin B2, is a co-enzyme in causing chemical reactions in the body. Vitamin B2 is good for skin health and vision. Riboflavin converts nutrients into energy by activating Vitamin B6 (pyridoxin) into the system and converts tryptophan into Vitamin B3 (niacin). The three main sources of Riboflavin are:

  • Lamb liver
  • Beef liver
  • Pork liver

Niacin (Vitamin B3)

Niacin (Vitamin B3) is the only vitamin in the vitamin B group that can be produced in the body from tryptophan. It  plays an important role in the body’s function for it is a co-enzyme that acts as an antioxidant and aids cellular functioning. The three main food sources of Niacin are:

  • Lamb liver
  • Peanuts
  • Turkey

Pantothenic Acid (Vitamin B5)

Pantothenic Acid (Vitamin B5) is a common water soluble vitamin that is found in many sources of food. The main function of Pantothenic Acid is to aid the operation of the metabolic function. The three main sources of Pantothenic Acid are:

  • Beef liver
  • Sunflower seeds
  • Lamb liver

Pyridoxin (Vitamin B6)

Pyridoxin (Vitamin B6) is a co-enzyme that assists with over 100 metabolic processes. Its main function is the creation of red blood cells. The main sources of Pyridoxin are:

  • Pistachio nuts
  • Beef liver
  • Lamb liver

Biotin (Vitamin B7)

Biotin (Vitamin B7) operates as a co-enzyme that assists the operation of several important metabolic processes. The main sources of Biotin are:

  • Lamb liver
  • Egg yolk
  • Dairy

Folic Acid (Vitamin B9)

Folic acid (Vitamin B9) is a co-enzyme that has a key function of amino acid metabolization, cell growth and DNA formation. The main sources of Folic acid are:

  • Lamb liver
  • Edamame
  • Peanuts

Cobalamin (Vitamin B12)

Cobalamin (Vitamin B12) is a co-enzyme that helps the function of brain development, the neurological system and red blood cells. The main sources are:

  • Clams
  • Lamb liver
  • Lamb kidneys

Ascorbic acid (Vitamin C)

Last but not least, Ascorbic acid (Vitamin C) is the only water soluble vitamin that is not part of the vitamin B group. Its key function is to assist the immune system, antioxidant defences and collagen formation. The main sources are:

  • Guava
  • Red bell peppers
  • Kale

Check this article to get more info about water-soluble vitamin foods.

Water soluble and fat soluble vitamins both are essential for overall human health. Getting them from natural sources as much as we need is very crucial.

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