Water-soluble vitamins : what you need to know

Water-soluble vitamins : what you need to know
Water soluble vitamins involved in many vital processes do not accumulate in the body, so they must be present in the daily diet of a person.

Water-soluble vitamins - B vitamins and vitamin C - enter the blood and lymph through the intestinal wall and the daily excreted in the urine and faeces.

The human body is unable to synthesize these vitamins alone, but needs a continuous supply of them from the outside, as they play a crucial role in maintaining the immune system and the nervous system of man.

B vitamins

eight water-soluble vitamins are known as the B-complex.They function as coenzymes that help the body to get energy from food is important for the formation of red blood cells, necessary for normal appetite, good vision, healthy skin and a stable nervous system.The B vitamins, especially B1, promote the normal course of the processes of carbohydrate and fat metabolism.

Vitamin C Vitamin C functions as an antioxidant and prevents damage to cell membranes.It plays a significant role in the

formation of collagen - a protein required for the skin, connective tissue and the formation of blood vessels.Vitamin C is an essential element in supporting the immune system and is involved in the absorption of iron in the blood.

Lack of water-soluble vitamins

Symptoms of deficiency of various B vitamins are a variety of skin diseases, disorders of the nervous system, especially the fatigue and irritability, problems with the digestive system.Lack of vitamin C immediately affects the body's resistance to infection, bleeding, a deficiency of this vitamin leads to gum disease and slower regeneration processes.

Regular consumption of foods containing water-soluble vitamins, especially important in autumn, when the body needs to strengthen the protective functions.

Natural sources of water-soluble vitamins Water-soluble vitamins

in large quantities contained in cereals, legumes, leafy vegetables, meat, poultry, milk and eggs.Vitamin B12 can be obtained only from animal products.Therefore, the adherents of a vegetarian menu is absolutely necessary to use vitamin complexes containing this vitamin.

Vitamin C is found in citrus fruits and dark green vegetables.It is worth remembering that the water-soluble vitamins are easily destroyed by prolonged storage, especially in bright light, and from the continuous heat treatment.


Despite the fact that the water-soluble vitamins are excreted on a daily basis, their consumption must be controlled.Excess amounts of vitamin A can lead to skin redness and indigestion.

Vitamin B6 in overdose causes numbness, pain and nerve damage in the extremities.The high content of vitamin C may lead to vascular fragility, kidney stones and increase iron absorption and allergies.

To avoid an overdose need to be especially careful in the use of vitamin supplements and fortified foods complexes.Before using them is advisable to consult with your doctor.

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