By: Nikki Nies
To continue from yesterday’s post, it’s only fitting to explain the other source of vitamins. Water soluable vitamns are the second half of water soluable vitamins, specifically vitamin B and C. There is an additional “water solubilized vitamin”, vitamin E that is naturally fat soluable, but through manufacturing, vitamin E can become a water solubilized vitamin as well.
Water soluable vitamins are absorbed in the small intestine, transported via the portal system, easily oxidized by heat or light and are not stored in the body’s tissues or organs. It’s important to note that B vitamins contain nitrogen.
|Water Soluable Vitamin||RDA||Food Sources||Function|
|Thiamin (B1)||1.2 mg for men; 1.1 mg for women||Fortified cereals and oatmeal; rice; pasta; whole grains; liver; meats||Helps the body release energy from carbohydrates during metabolism; growth and muscle tone|
|Riboflavin||1.3 mg for men; 1.1 mg for women||Whole grains; green leafy vegetables; organ meats; milk; eggs||Helps the body release energy from protein, fat and carbohydrates during metabolism|
|Niacin||16 mg for men; 14 mg for women||Meat; poultry; fish; enriched cereals; peanuts; potatoes; dairy products; eggs||Involved in carbohydrate, protein and fat metabolism|
|Pantothenic Acid||5 mg for men; 5 mg for women||Lean meats; whole grains; legumes||Helps release energy from fats and vegetables|
|Folate||400 ug for men and women||Green leafy vegetables; organ meats; dried peas; beans; lentils||Helps build body tissue; aids in metabolism of protein|
|B6||1.3 mg for men and women||Fish; poultry; lean meats; bananas; prunes; dried beans; whole grains; avocados||Helps build body tissue and aids in metabolism of protein|
|B12||2.4 ug for men and women||Meat; dairy products; seafood||Aids in cell development, functioning of nervous system and metabolism of protein and fat|
|Biotin||30 ug for men and women||Cereal and grain products; yeast; liver; legumes||Involved in the metabolism of macronutrients|
|Vitamin C||90 mg for men; 75 mg for women||Citrus fruits; berries; vegetables especially peppers||Essential for structures of bones, cartilage, muscles and blood vessels; helps maintains capillaries and gums and aids in absorption of iron|
RDA=Recommended Dietary Allowance
Are you meeting your RDA’s for water soluable vitamins?