Water Soluble Vitamins

Vitamins are essential for the health of the body

Vitamins are very essential on the overseeing the good healthy status of an individuals body, effective function ability of body organs and the efficiency of body cells. Most of the vitamins needed by the body can be got from maintaining a balanced diet.

It is however advisable to take vitamin supplements should a GP see the need for it and advice on them, like the taking of vitamin A supplements by those having the HIV virus. There are two main classes of vitamins;

-         Fat soluble vitamins

-         Water soluble vitamins.

Water Soluble Vitamins, Their Characteristics and Role in the Body System

The storage of the water soluble vitamins like vitamin C and vitamin B- complex is not possible and so one need to frequently eat food sources rich in them so as to avoid any deficiency cases, as huge amounts of the water soluble vitamins get released through the urine.

This form of excretion is with the exemption of vitamin B12 which is mainly excreted through feces. Some biotin and folic acid also get excreted through feces.

The destruction of water soluble vitamins is quiet easy as they can be destroyed by long storage and when the food is being prepared like while washing. Proper handling of such foods is thus advisable in order to avoid such depletion of the vitamins in order not to suffer any deficiencies.

Milk and grains should be kept from exposure strong light, preserving vegetable waters for the preparation of soups or gravy and refrigeration of fresh produce so as to avoid the loss of these vital vitamins.

With the aid of the intrinsic factor for absorption, water soluble vitamins are first absorbed in the intestine, and then transported to the blood before further delivery into the tissues for utilization by the body in the effort to stay healthy.

Water soluble vitamins are quiet safe since any excesses get excreted with urine in great levels. Excretion rate increases whenever the tissues get saturated with the water soluble vitamins.

The consequences of Vitamin B-complex in the body system

Vitamin B complex is mainly responsible in ensuring that the body draws maximum amount of energy from the eaten food. They promote functions geared towards ensuring healthy nervous system, healthy skin, formation of red blood cells, good vision and also control appetite.

The vitamin B-complex family is as follows:

-         Thiamin (vitaminB1)

-         Riboflavin (vitamin B2)

-         Niacin (vitamin B3)

-         Pantothenic acid (vitamin B5)

-         Pyridoxine (vitamin B6)

-         Cobalamin (vitamin B12)

-         Folic acid (Folate)

-         biotin

Sources of vitamin B

Vitamin B complex can be found from a wide range of dietary sources such as from:-

-         meat (B6, B12)                                    - fish     (B6, B12)

-         millet (B3)                                           - poultry (B6, B12)

-         eggs(B 12)                                           - pulses like beans, lentils and peas (B6)

-         spinach (B6 & folic acid)                         - broccoli (B3 & folic acid)

-         avocado( B3,B5 & folic acid)                    - Soya beans (B3)

-         Bananas (B6)                                         - Liver (B6, B12)

-         Baked potatoes (B6)                                - milk (B12)

-         Yogurt (B12)                                           -Cheese (B12)

-         Almonds (B2, folic acid &B3)   -Sunflower

-         Strawberries (B6, B12 & folic acid)

-         Pumpkins                                               - onions (folic acid)

-         Yams(folic acids)                                     - beetroot (folic acid)

Vitamin B Deficiency consequences

Inadequacy of vitamin B in the body could result into health problems like;

a)      Pellagra which is caused as a result of the deficiency of vitamin B3 (niacin) in the body. Its symptoms are such as; gastrointestinal system, skin problems, nervous systems problems and effects on the mucous membranes.

b)      Beriberi which comes due to vitamin B1 (thiamine) deficiency with symptoms as, weight loss, weak or painful limbs and emotional reflexes. It is greatly common in alcoholics and mostly come about due to over dependence on polished cereals which have the nutritious outside covering removed.

c)      Permicious anemia is associated with the deficiency of vitamin B12 (cobalamin).its symptoms are such as dizziness, palpitations, short breaths and tiredness. Use of high folic acid doses can treat the anemic condition but will however do nothing to the vitamin B12 deficit condition.

Extended vitamin B12 deficiency can bring about neurological damage which is a condition that is mostly associated with old people whose absorption of vitamin B12 is low. Vegetarians and vegans are the most at risk of getting a vitamin B12 deficiency because of its absence in foods from plants.

Excesses

Dietary sources of water soluble vitamins that are rich in vitamin B-complex are the best way to nourish the body with these vitamins.

However, special cases like early pregnancy periods and preconception may call for the use of vitamin B supplements especially the folic acid to bridge up for either any impending deficiency or keep any possible deficiency risk at bay.

Too much vitamin B supplements may be dangerous and could expose you to some serious health risks like, numbness and unstable gait which comes as a result of taking vitamin B6 supplements in very high dosages as that would cause peripheral neuropathy.

Vitamin C (Ascorbic acid) and its importance in the human body

Vitamin C aids the body by ensuring proper growth, development and effective repairs if broken tissues in the body.

It also oversees the normal growth of an individual. Vitamin C promotes the formation of cartilage, teeth, bones, and collagen and ensures quick and fast healing of wounds in case of injuries or surgeries. It also helps in strengthening the walls of blood vessels.

By helping the white blood cells to break down bacteria, it ensures that the body has a strong immune system and is not easily infected by any diseases that can make the body to face some very serious health problems.

It also helps during the iron absorption in the intestines. Traditional beliefs and some researches have also linked the importance of vitamin C to health and the healing of Colds. Research also has it that vitamin C can prevent some types of cancer, cataracts and heart diseases.

In the absorption of calcium by the body especially calcium from plant sources that is always not so easily absorbed in the body, vitamin C eases the process and thus protects the body from suffering a deficiency of calcium.

A combination of vitamin E &C reduces risk of alheimer’s disease.

It is recommended to take at least 40 mg of vitamin on a daily basis in order to maintain a healthy body. In the UK, much of vitamin C is got from the diet. It is advisable to be careful when using vitamin C supplements just like any other supplement. You should not go beyond 100 mg as it could lead to cases of flatulence, stomach pain and diarrhea.

Sources

Some of the dietary sources of vitamin C are such as:

-  Plantains             - Broccoli          - Citrus fruit      - Asparagus

- Brussels sprouts     - Pepper           - Cabbages        -Tomatoes

- Oranges               - Avocado          - Straw berries  - pawpaw

- Beetroot              - Water melon    - Spinach          - Apple

Deficiency

Restricted diets and over indulgence in alcoholism and smoking may make one to suffer a vitamin C deficiency as cigarettes reduce vitamin C levels in the body and alcohol greatly hinders the effective absorption of the vitamin into the body.

The healing of burns and wounds of a person who is having a deficiency of vitamin C may take too long. This may also affect those suffering from pneumonia. And delay the healing of those who have had surgery.

Scurvy is a common health problem in those having vitamin C deficiency. It may lead to swollen gums, fatigue, bleeding gums, loose teeth, depression and weak easily bruised skin.

In the instance of any of these conditions, it is important to seek the advice of a doctor. Supplements may be prescribed to tackle the condition and so care should be taken to use them within the prescribed dosed to avoid cases of over dosage that may result into further health problems.