Water soluble vitamins

About the Water Soluble vitamins

1. What Is Water Soluble Vitamins? A  vitamin  that can dissolve in  water .  Water - soluble vitamins  are carried to the body's tissues but are not stored in the body. They are found in plant and animal foods or dietary supplements and must be taken in daily.  Vitamin  C and members of the  vitamin  B complex are  water - soluble.

2. Vitamin B1 (Thiamine) One of the water-soluble B  vitamins . It is also known as  vitamin B1 .This vitamin  plays a critical role in energy metabolism and, therefore, in the growth, development, and  function  of cells. Functions: It plays an inportant role in helping the body metabolize carbohydrates and fats to produce energy. It is essential for normal growth and development and helps to maintain the proper functions of the heart and the nervous and digestive systems.

3. Other Sources: Dried milk, Nuts, Oranges,Legumes, Peas And Yeast.

4. Toxicity: Large Doses (5,000 to 10,000 mg) can cause headaches, irritability, rapid pulse, and weakens. Deficiency: Wernicke-Korsakoff syndrome Beriberi Neurodegeneration Absorption: - Upper & lower small intestine, some are in the liver, heart, kidney.

5. Vitamin B2(Riboflavin) - is found in the human body primarily as an integral component of the coenzymes flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN ). Coenzymes derived from riboflavin are termed ‘flavocoenzymes’, and enzymes that use a flavocoenzyme are called ‘flavoproteins ’. Functions: It Plays a key role in energy metabolism, and is required for the metabolism of fats, carbohydrates, and proteins. H elps the body break down carbohydrates, proteins and fats to produce energy, and it allows oxygen to be used by the body.

6. Toxicity: Riboflavin is not toxic when taken orally, as its low solubility keeps it from being absorbed in dangerous amounts from the gut. Although toxic doses can be administered by injection, any excess at nutritionally relevant doses is excreted in the urine, imparting a bright yellow color when in lange quantities. Deficiency: Ariboflavinosis Symtoms of significant deficiency syndromes includes – Sore Throat, Swelling of mucous, mouth or Lip sores, Anemia, And Skin disorders

7. Absorption: Most dietary riboflavin is efficiently absorbed by a saturable carrier mechanism primarily in the proximal small intertine.

8. Vitamin B3(Niancin) also known as niacin or nicotinic acid, is a water-soluble  vitamin , used by the human body as nicotinamide (also called 'niacinamide') to form the coenzymes nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). Functions: Energy Production Metabolism of Fats

9. Other Sources Of Vit B2: (Vegetables & Fruits) Carrots, Dates, Asparagus, Sweet Potatoes, Avocados (Animal Products: Liver, Heart and Kidney) Milk, Eggs, Beef, Fish: Tuna and Salmon Seeds: Legumes, Saltbush Seeds Fungi: Mushrooms Brewer’s Yeast

10. Toxicity: Due to high doses, Effects: An imbalance of other important B Vitamins Liver Damage And Stomach ulcers “ Niacin Flush ” Deficiency First Symptoms Muscular weakness Inability to eat Indigestion Skin Problems Canker sores Vomiting Depression Worst Form Of Deficiency Pellagra

11. Absorption: Niacin is rapidly absorbed in the the proximal small intestine by passive diffusion. Being a water-soluble vitamin it is not stored in the body. Niacin can be synthesized from tryptophan with vitamins B1, B2, and B6 as essential cofactors.

12. Vitamin B5 (Panthothenic Acid ) Other Name: “Anti-Stress Vitamin” -Is an essential nutrient belongs to B vitamin family. Its name is derived from the Greek pantothen meaning "from everywhere" and small quantities of pantothenic acid are found almost in every food. Functions: Assists in the metabolism of carbohydrates, proteins and fatty acids. Essentail for cell metabolism. Works in the synthesis of cholesterol metabolism.

13. Toxicity: - Because the B5 vitamin is water soluble, toxicity is extremely uncommon . - Vitamin could possibly cause diarrhea if the vitamin is taking in excessive amounts . Deficiency: - Paresthesia - Vitamin B5 deficiency causes depression, personality changes, heart problems, increased risk of infections, fatigue, abdominal pains, sleep disturbances, numbness and; altered sensation in the arms and legs, muscle weakness, cramps, increased sensitivity to insulin, decreased blood cholesterol levels and decreased potassium levels in the body .

14. Absorption: Vitamin B5 is easily absorbed from the intestines and is distributed to all tissues in the body. The body does not break down Vitamin B5 and excretes large amounts of this vitamin in the urine.

15. Vitamin B6 (Pyridoxine ) FUNCTION: Helping amino acid and protein metabolism Enabling red blood cell metabolism Helping the nervous system function efficiently Helping the immune system function efficiently Converting tryptophan (an amino acid) to niacin (A vitamin ) Enabling the breakdown of glycogen to glucose Aiding in the metabolism, transportation, and distribution of selenium Assisting in the metabolism of calcium and magnesium

16. SOURCES: Fortified breakfast cereal Oatmeal, instant Potato, baked with skin Banana Chicken breast, roasted, no skin Garbanzo beans Tomato paste Pork loin, broiled Top sirloin, broiled Halibut, broiled Rainbow trout, cooked Brown rice, cooked Sweet potato, baked with skin Sunflower seeds, dry roasted Avocado Kidney beans, cooked Lentils, cooked Tuna Peanut butter Lima beans Soybeans, cooked

17. TOXICITY : Too much vitamin B6 can result in nerve damage to the arms and legs. It can also result in increased urinary excretion of other B vitamins, leading to imbalances. Symptoms of vitamin B6 toxicity include: Muscle incoordination Numbness of the hands and feet Impaired reflexes Abnormal plasma amino acid levels

18. DEFICIENCY: Skin inflammation and irritation Glossitis (sore or inflamed tongue) Confusion Depression Irritability and nervousness Fatigue and sleepiness Convulsions Anemia (microcytic type ) ABSORPTION : Cheilosis (cracking and scaling of the lips) The forms of vitamin B6 found in food are converted to active forms in the liver. Vitamin B6 is readily absorbed in the upper small intestine by simple diffusion.

19. Vitamin B7 (Biotin) OTHER NAME: Vitamin H, anti- eggwhite injury factor. FUNCTIONS: It helps our body's cells produce energy. It does this by working with four essential enzymes that break down fat, carbohydrate, and protein to yield energy. Biotin also plays a role in the synthesis and function of DNA.

20. Sources:

21. Toxicity: There have been no reports of adverse effects due to eating too much biotin . DEFICIENCY : Abnormal heart action,dermatitis, enteritis,hair loss(alopecia ), depression,muscle pain,weakness,fatigue,nausea. A biotin deficiency is rare in healthy people who eat a healthful diet, since we usually get enough from the bacteria living in our digestive tracts . ABSORPTION : Biotin absorption takes place in the proximal small intestine .

22. Vitamin B8 (Myo-Inositol) FUNCTION : Inositol as the basis for a number of signaling and secondary messenger molecules, is involved in a number of biological processes, including: Insulin signal transduction Cytoskeleton assembly Nerve guidance (Epsin) Intracellular Calcium (Ca2+) concentration control Cell membrane potential maintenance Serotonin activity modulation Breakdown of fats and reducing blood cholesterol Gene expression

23. Sources:

24. Toxicity: No toxic effects are known, but diarrhea has been noted with the intake of very high dosage of inositol, as well as an increased secretion of creatine . DEFICIENCY: Inositol deficiency is not common. Deficiency symptoms that do occur, are: constipation eczema elevated cholesterol levels hair loss

25. Absorption: Inostiol has no known interactions with drugs. However , when inositol combines with minerals, especially calcium, zinc, and iron, the phytic acid may hinder mineral absorption in the intestine.

26. Vitamin B9 (Folic Acid) Functions: Maintain healthy skin and muscle tone Enhance immune and nervous system function Promote cell growth and division — including that of the red blood cells that help prevent anemia. Reduce the risk of pancreatic cancer.

27. TOXICITY : High doses ( above 15 mg) can cause : stomach problems, sleep problems, skin reactions Seizures DEFICIENCY : results in a megaloblastic or macrocytic anemia , and elevated levels of homocysteine . Folate deficiency can cause diarrhea, anemia, loss of appetite, weight loss, sore tongue

28. ABSORPTION : Folic acid also assists in digestion, and the nervous system , and works at improving mental as well as emotional health. This nutrient may be effective in treating depression and anxiety.

29. Vitamin B12 ( Cobalamin) FUNCTIONS : also keeps your central nervous system healthy. works with folic acid to produce healthy red blood cells.

30. Sources: Poultry

31. TOXICITY : Vitamin B12 has a very low potential for toxicity. DEFICIENCY : Pernicious anemia - Vitamin B12 deficiency impairs the body’s ability to make blood, accelerates blood cell destruction , and damages the nervous system. - B12 deficiency can cause a type of anemia marked by fewer but larger red blood cells that's called pernicious anemia.

32. ABSORPTION : - The absorption of dietary vitamin B12 occurs in the small intestine.

33. Vitamin C (Ascorbic Acid) FUNCTIONS : helps to heal wounds prevent cell damage, promote healthy gums and teeth, strengthen the immune system. It also helps the body absorb iron

34. Sources:

35. TOXICITY : High intake of vitamin C (more than 1500 mg) may decrease the absorption of copper in the intestine . Excessive doses of vitamin C can cause diarrhea, nausea, abdominal cramps, headache, fatigue, insomnia, hot flashes, rashes in the skin , aggravation of gout symptoms, excessive urination, kidney stones , interference with medical tests.

36. DEFICIENCY : Scurvy- A disease caused by a lack of vitamin C and characterized by spongy gums, loosening of the teeth, and a bleeding into the skin and mucous membranes. ABSORPTION : -Vitamin C, travel through the bloodstream .