Vitamins are the essential nutrients found in the foods we eat and each have specific functions. Vitamins aren’t needed in large quantities to be effective but the way our bodies store them does make a difference in our vitamin needs.
Unlike the fat-soluble vitamins which are stored in the liver and fatty tissues, the water soluble vitamins dissolve in water. The water soluble B-complex and C vitamins are easy to include in the diet but they need to be replenished every day. Our bodies do not store them and any excess water soluble vitamins are eliminated in the urine each day.
The water soluble B-complex and C vitamins are widely available in many varieties of foods. The eight B-complex vitamins include thiamin (B-1), riboflavin (B-2), niacin (B-3), vitamin B-6, folic acid, vitamin B-12, pantothenic acid (B-5), and biotin. Many of the B vitamins work in conjunction with each other to perform their necessary function. The foods that include the water soluble vitamins lose them easily during the cooking process or even during storage.
Thiamin (B-1) Benefits
Vitamin B-1 is vital for healthy nerve cells. It also has the important role of converting carbohydrates from the foods we eat into energy. Vitamin B-1 also helps to promote a normal and healthy appetite. It aids in the function of the heart as well.
Sources
Good sources of thiamin (B-1) are whole grains, wheat germ, dried beans, peas and soybeans. There are also many products fortified with all of the B-complex vitamins, such as breads, cereals and pastas. It’s also in lean meats, but especially in pork. Dairy products, fruits and vegetables such as romaine lettuce, asparagus, crimini mushrooms, spinach, celery and green peas also contain B-1. Sunflower seeds are also a very good source. Losses of this water soluble vitamin depend upon the cooking method and length of time.
Riboflavin (B-2) Benefits
Vitamin B-2 is important in conjunction with the other B-complex vitamins. It aids in the production of red blood cells and body growth. It turns carbohydrates into energy and helps promote healthy skin and good vision.
Sources
Riboflavin is also in whole grain products and in products that have been fortified to replace this essential vitamin, since nutrients are decreased in the refining process of grains. It is also in eggs, milk, yogurt, liver, lean meats and poultry. Dark green leafy vegetables such as spinach, romaine lettuce, Swiss chard, mustard and turnip greens are excellent sources of vitamin B-2, as well as several other vegetables and fruits. This vitamin’s light sensitivity causes it to decrease in the food source.
Niacin (B-3) Benefits
Vitamin B-3 also releases energy from food. It’s important for healthy skin and nerves. Niacin has the important role of aiding in the digestion process and promoting a normal appetite.
Sources
Niacin is available in whole grains and fortified products such as breads, cereals and pastas. Other top choices include yellowfin tuna, chicken, liver, beef, halibut, salmon and venison. Top vegetable choices include crimini mushrooms, asparagus, romaine lettuce, tomatoes and mustard greens. Other sources include green beans, kale, eggplant, cantaloupe and raspberries.
Vitamin B-6 Benefits
Vitamin B-6 aids in the metabolism and use of protein in the body. It is also important to the formation of red blood cells, hemoglobin in the blood and normal blood sugar levels. It promotes a healthy immune system and nervous system. It aids the body in the use of fats.
Sources
Chicken and turkey breasts are good low-fat poultry sources for vitamin B-6. Yellowfin tuna, chinook salmon, cod, snapper, halibut and pork are excellent fish and meat sources. It is in whole grains and fortified grain products and beans. Vitamin B-6 is included in several fruits and vegetables, with the best sources being bananas, watermelon, spinach, kale, Swiss chard, bell peppers, turnip greens, garlic, cauliflower, cabbage, crimini mushrooms, asparagus and broccoli.
Vitamin B-12 Benefits
The roles of vitamin B-12 are few but important. It is important in the formation of red blood cells and is needed for a healthy nervous system. It helps to build the outer layer of nerve cells. It aids the body’s formation of the genetic building system.
Sources
This is a vitamin that is only available in animal products. The best sources are liver, lamb, venison and beef. Excellent seafood choices include snapper, shrimp, scallops, salmon, cod and halibut. Yogurt is an excellent way to include this vitamin in the diet. Other dairy product choices are milk, eggs and cheese. For those individuals who don’t consume any animal products, a supplement might be necessary.
Folic Acid (Folate or Folacin) Benefits
Folic acid works together with vitamin B-12 to perform its functions. It helps the body metabolize protein and the formation of red blood cells. It aids in the production of DNA to control tissue growth and the proper functions of cells. It aids in the prevention of certain birth defects of the spine and the brain. For this reason, it’s crucial for pregnant women to get adequate amounts. It also helps to reduce the risk of coronary heart disease by lowering the homocystein levels in the blood.
Sources
Many foods are now fortified with folic acid, such as cereals and fortified grains. Folic acid is in dark green leafy vegetables such as Romaine lettuce, spinach, turnip greens, mustard greens, collard greens and sea kelp. Asparagus, broccoli, cauliflower, Brussel sprouts, beets, parsley and celery are also good vegetable choices for folic acid. A wide variety of legumes are excellent sources, as well as green peas, green beans, cabbage and bell peppers. Other sources include liver, meats and fish.
Pantothenic Acid (B-5) Benefits
It aids in the metabolism of food, helps carbohydrates release energy and can be beneficial to produce the good type cholesterol. It has the important role of helping the body in the hormone production process.
Sources
Pantothenic acid is easy to acquire from the foods we eat. The best sources are crimini mushrooms, cauliflower, broccoli, turnip greens, Swiss chard, collard greens, corn, winter squash, sunflower seeds, tomatoes, strawberries and grapefruit. Yogurt is also an excellent source of this B vitamin. Other sources include eggs, liver, meats, fish, yeast, whole-grain products, potatoes (white and sweet) and legumes. Pantothenic acid is also produced in the body by intestinal bacteria.
Biotin Benefits
Biotin works in much the same way as pantothenic acid. It helps the body get energy from the carbohydrates and helps the body to produce hormones. It can also be beneficial in the production of good cholesterol.
Sources
The sources for biotin are most types of fresh vegetables, with the best source being Swiss chard. It’s in liver, egg yolk and milk. It is also produced in the body by intestinal bacteria.
Vitamin C (Ascorbic Acid) Benefits
Vitamin C is essential to the body in many ways. It aids in the process of healing wounds and in keeping the body’s cells intact. It’s important in the process of tooth and bone formation. It also has the important role of helping the body to have a strong immune system. It works as an antioxidant in conjunction with vitamin E to fight free radicals in the body. Vitamin C helps to keep the blood vessel walls healthy by strengthening them. It helps the body to absorb and use iron. Since our bodies cannot manufacture this vitamin, it is important to get enough in the diet every day.
Sources
The first and best way to get adequate amounts of vitamin C is by consuming lots of fresh fruits and vegetables, especially citrus fruits. Excellent sources of vitamin C are bell peppers, oranges, lemons, grapefruit, strawberries, papaya, kiwi fruit, parsley, broccoli, cauliflower, cantaloupe, tomatoes, raspberries and pineapple. Leafy greens such as kale, spinach, turnip greens, collard greens, Swiss chard, Romaine lettuce and cabbage are also excellent sources of vitamin C.
Many other vegetables, fruits and berries have significant sources of this important vitamin. The sources are so varied that it is easy to get adequate amounts from the diet. There are certain medical conditions that might require larger quantities of vitamin C, in this case a supplement could be beneficial. It’s always best to consult with a physician about vitamin supplements.
