Water-soluble vitamins are essential for the body's health and wellbeing, but they are not stored in the body. The nine water-soluble vitamins are vitamin C and all the B vitamins. These vitamins must be consumed regularly to avoid deficiencies or deficiencies in the body. The liver acts as a storage site for some vitamins, minerals and glucose, and can store enough vitamin A and vitamin B12 for four years, and enough vitamin D for four months.
The two main classes of vitamins are fat-soluble and water-soluble.
Water-soluble vitaminsare absorbed by the digestive tract into the bloodstream, metabolized and then excreted by the kidneys in the urine. Any excess or excess amounts of these substances leave the body through urine. Fat-soluble vitamins (A, D, E and K) are absorbed by fat, while water-soluble vitamins (all other than these four) dissolve in water.
Because they are not stored in the body, water-soluble vitamins must be replenished regularly through the diet. Water-soluble vitamins rarely build up to toxic levels, but certain types of water-soluble vitamins, such as vitamin C, can cause diarrhea if taken in excess. Fresh fruits, including citrus and berries, as well as tomatoes and peppers, are excellent sources of vitamin C. B vitamins are found in a variety of foods, such as meat and dairy products.
Vitamin C can improve iron absorption from a meal, helping people with low or deficient iron levels. To reduce vitamin loss, always refrigerate fresh produce, keep milk and grains away from strong light, and avoid boiling vegetables, except in soups where broth is eaten. Thiamine, or vitamin B1, helps release energy from food, promotes normal appetite, and plays a role in muscle contraction and conduction of nerve signals. Studies also suggest that vitamin C may reduce the risk of cognitive decline, improve blood vessel function and lower blood sugar levels. The Institute of Medicine's reference dietary intakes serve as a recommendation for the daily intake of vitamins from foods and supplements.
If liver damage compromises bile production, adequate absorption of these vitamins may be affected. Water-soluble vitamins are filtered and reabsorbed by the kidney to maintain adequate serum concentrations. Pantothenic acid, also known as vitamin B5, is involved in energy production and helps the formation of hormones and the metabolism of fats, proteins and carbohydrates in foods. In conclusion, water-soluble vitamins are essential for health and wellbeing but must be replenished regularly through diet or supplements to avoid deficiencies or deficiencies in the body. The liver acts as a storage site for some vitamins while fat-soluble vitamins are stored in the liver and fatty (adipose) tissues for future use.
Vitamin C can improve iron absorption from a meal while thiamine helps release energy from food. The Institute of Medicine's reference dietary intakes serve as a recommendation for the daily intake of vitamins from foods and supplements.