Water-Soluble Vitamins
Unlike fat-soluble vitamins, which are stored in the body's fat tissues, water-soluble vitamins are not stored and need to be replenished regularly through diet or supplements. However, they often contain nutrients like vitamin C and all eight B vitamins, making them essential for many people.
Vitamins are compounds that are not made in the human body but are needed for healthy nutrition and normal growth. Because vitamins are not self-made, they need to be consumed through a healthy and balanced diet. There are two types of vitamins:
- Fat-soluble vitamins – These are absorbed, stored and removed in the body through fat.
- Water-soluble vitamins – These are absorbed, stored and removed through water.
Today let’s have a look at water-soluble vitamins. Below is a table that explains the role that each water-soluble vitamin plays in the body, and what food sources you can include in your diet:
| Vitamin | Function | Sources |
| C | Essential for connective tissue, energy production and is an antioxidant. | apricots, apple, rockmelon, oranges, lemons, blackberries, strawberries, tomatoes and carrots
|
| B1 (Thiamine) | Help in muscular and nervous system function, energy production from CHO. | legumes, peas, nuts, seeds, pumpkin, asparagus, plumbs, broccoli, lamb, milk, liver, oatmeal, bread, fish, rice, cheese, eggs, and beef.
|
| B2 (Riboflavin) | Cellular health, immune system and adrenal gland function. | liver, kidney, milk, eggs, cheese, fish, oatmeal, bread, spinach, lettuce, bananas, figs, apples and berries
|
| B3 (Niacin) | Cell metabolism | Bran, cooked liver, canned tuna, chicken liver, smoked salmon, turkey, chicken, sardines, veal, rump steak, and peanuts
|
| B6 (Pyridoxine) | Essential for immune and nervous system function and, red blood cell function. | Bran, soy flour, walnuts, banana, peanut butter, liver, sardines, tuna, avocado, white fish, and lean meat.
|
| B9 (Folate) | Essential for the generation of new cells; protects the cells DNA; important for fetal development during pregnancy. | Lentils, collard greens, chickpeas, spinach, asparagus, soybeans, peanuts, eggs, bananas, tinned salmon and milk.
|
| B12 | Important for red blood cell and nerve cell function | lamb liver, lamb kidneys, chicken liver, canned sardines, milk, turkey, white fish, lean beef and eggs
|
It is important that you consume the right amount of each vitamin; eating too little of certain vitamins, as well as eating too much can lead to health issues - deficiency on one end and toxicity at the other. For more information, consult a dietitian.
Chris Everingham
Chris Everingham is an International Athlete, National Strength & Conditioning Coach for the Philippine Volcanoes rugby team, qualified Dietitian, Nutritionist and educator. Chris combines over 11 years of health and fitness experience to deliver the best strategies to grow your mindset, rewire your habits and transform your life. Watch The #AskEvro Show where he talks about health, nutrition, exercise, mindset and peak performance strategies at chriseveringham.com.