Water Soluble Vitamins

Unlike other vitamins, water-soluble vitamins do not remain in the body for long, once they are ingested. As the name suggests these vitamins readily dissolve in water but more importantly, they deteriorate easily. Hence, it becomes very difficult for the body to store these vitamins. Only a small portion of daily vitamin intake is absorbed and utilized properly and the rest is usually thrown out of the body in the form of urine. So, when it comes to water-soluble vitamins, storage capacity of the body is very less. In other words, it is not possible for the body tissues to store these vitamins in large amounts. Also, foods containing these water-soluble vitamins need to be handled carefully, as too much washing or excessive heating destroys these vitamins.

Which are the Water Soluble Vitamins
Now, we are well aware of the 4 main types of vitamins. They are vitamin A, B, C and D, E and K Out of these, the B complex group and vitamin C, come in the list of water-soluble vitamins. B complex group is made up of vitamins like B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and cobalamin (B12). All these are categorized as water-soluble vitamins.

Deficiency of Water Soluble Vitamins
A point to note that as water-soluble vitamins are easily washed out and destroyed, it becomes essential to consume them on a daily basis. However, this does not mean that a person will suffer from vitamin C deficiency, if he has not consumed any vitamin C rich foods for the past two days. Although the body has less capacity to store water-soluble vitamins, its storage capacity is not so less, that a gap of 3 - 4 days without intake of water-soluble vitamins will lead to its deficiency. However, to be on the safer side, doctors often ask to consume these vitamins on a daily basis.

Fat Soluble and Water Soluble Vitamins
Fat soluble vitamins are A, D and vitamin K. It is found that the body does not find it difficult to store fat soluble vitamins for an extended duration of time. The tissue storage capacity is very high for fat soluble vitamins. Considering the large storage potential of body cells, these fat soluble vitamins have to be taken in moderate amounts, otherwise too much consumption can be detrimental to health (vitamin toxicity).

Importance of Water Soluble Vitamins
Consuming foods high in water-soluble vitamins has a wide range of health benefits. These nutrients help to maintain a healthy nervous system, promote eyesight as well as keep the skin glowing and wrinkle free. They play a crucial role for proper digestion of food. Breakdown of fats and protein, a process essential for better digestion is certainly not possible without the presence of these nutrients in the body. B complex vitamins ensure that the skin, hair and the nails remain in good condition and protect them from any damage. Similarly vitamin C, provides some key benefits. As it is an anti-oxidant, it shields the body against free radical damage, which helps to prevent the occurrence of diseases like cancer.

Fresh fruits and vegetables are a great source of water-soluble vitamins and minerals. Citrus fruits like oranges are high in vitamin C, whereas green leafy vegetables like spinach as well as, sea foods (fish) contain a high amount of vitamin B. So, ensure that these foods are included in the daily diet, in moderate amounts, to reap their benefits.