Water Soluable Vitamins


Original Image by John Lambert Pearson via Flickr
Original Image by John Lambert Pearson via Flickr

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?

Sources: http://jillcastle.wordpress.com/tag/water-soluble-vitamins/

http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/fat-and-water-soluble-vitamins-explained.html

http://funfitandfabulouswithlauren.blogspot.com/2010/07/vitamins-for-dummies.html

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