Vitamins come often classified according to their solubility; most dissolve into water and these vitamins are called water-soluble; on the contrary, there are only 4 fat-soluble vitamins, that dissolve in fat.
Let's find out what water-soluble vitamins are and their functions.
What are water-soluble vitamins?
In the human diet there are 9 water-soluble vitamins:
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6
- Vitamin B7 (biotin)
- Vitamin B9
- Vitamin B12 (cobalamin)
- Vitamin C:
Unlike fat-soluble vitamins, water-soluble vitamins generally they are not stored in the body, so they must be consumed through the diet.
Thiamine
Thiamine acts as a coenzyme in the body and this applies to all its active forms; coenzymes are small compounds that help enzymes trigger chemical reactions.
This vitamin helps convert nutrients into energy and supports the formation of sugar. The richest food sources of thiamine are: nights, seeds, Whole grains and liver.
Riboflavin
Riboflavin is the only water-soluble vitamin used as a food coloring; riboflavin also functions as a coenzyme and is involved in the conversion of nutrients into energy.
Food sources that contain riboflavin are: spreadable yeast extract, eggs, leafy vegetables, broccoli, milk and legumes.
Niacin
Niacin is the only vitamin that the body can produce from another element: theamino acid tryptophan. Niacin works as a coenzyme in the body, playing a vital role in cellular function and acting as an antioxidant.
One of its most important roles is to drive a metabolic process known as glycolysis, the extraction of energy from glucose. Among the rich sources of niacin we have: yeast extract, fish, chicken, eggs, dairy products and mushrooms.
Pantothenic acid
Pantothenic acid is found in almost all foods; there are many forms and all release the active form of the vitamin when digested.
It plays a key role in several metabolic functions: formation of coenzyme A, synthesis of fatty acids, amino acids, hormones and neurotransmitters.
Vitamin B6
Vitamin B6 is a group of nutrients necessary for the synthesis of pyridoxalphosphate, a coenzyme involved in many metabolic processes.
It is involved in various metabolic functions: red blood cell formation, metabolism energy and amino acids, release of glucose from glycogen, support the formation of white blood cells, synthesis of various neurotransmitters.
The richest food sources of vitamin B6 are: tuna, pork, turkey, bananas, chickpeas and potatoes.
Biotin
Biotin works like a coenzyme; it is necessary for the function of 5 carboxylases, enzymes involved in fundamental metabolic processes.
Foods of animal origin rich in biotin include: internal organs, fish, egg yolk and dairy products.
Vitamin B9
Vitamin B9 is available in several forms including folate and folic acid; this vitamin acts as a coenzyme and is essential for cell growth, DNA formation, amino acid metabolism, during pregnancy and for the formation of white and red blood cells.
Among the food sources that contain it we have: large leafy vegetables, legumes, sunflower seeds and asparagus.
Cobalamine
It is the only vitamin that contains a metallic element, cobalt; it acts as a coenzyme and helps maintain brain function and development, neurological function and the production of red blood cells.
We find cobalamin in foods of animal origin, such as meat, dairy products, seafood and eggs.
Vitamin C:
It is the only water-soluble vitamin not of group B; it is one of the main antioxidants in the body, it is necessary for collagen synthesis and supports immune function.
The main sources of vitamin C are fruits and vegetables.
Did you know about water-soluble vitamins? Do you take them in your diet? Let us know in the comments and also follow us on our Telegram channel
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