There are plenty of substances that our body might need to keep up the energy it does. Known as nutrients, they include Carbohydrates, Vitamins, Minerals, and Proteins. One of the most versatile of them all would have to be Vitamins. Vitamins are integral to the smooth functioning of our body and could be called the life-giver. They are further divided into water-soluble and non-water-soluble ones. Water-soluble vitamins benefit our health by supporting essential functions and promoting overall well-being.
This blog will specifically discuss in detail the water-soluble Vitamins and how they could benefit our health. Read on to learn more about how Vitamins help us gain the energy we require and have other advantages as well.
What are water-soluble Vitamins? How is it different from non-soluble Vitamins?
In case, it is not clear, Water soluble Vitamins are those that are dissolvable and can therefore be eliminated via our excretory system. It is needed for several functions of the body including increasing immunity and could include Vitamins like B1, B2, B3, B5, B6, B7, B9, and B12.
So what makes it stand out? Fat-soluble or nonsoluble vitamins generally get deposited in the liver and other organs This is because they only dissolve when in contact with fat and not water. Consequently, it is not always possible to excrete it from the body like its water-friendly counterpart. Therefore one should be careful when consuming this in excess as an increase in the same can lead to various health risks.
Vitamins A, D, and K belong to this group and control major sense organs of the body like eyes and ears. To eat Nonsoluble Vitamins you should consume fatty foods including nuts and seeds. However, its counterpart can be found in whole grains and other items that are low in calories. Though their nature shows stark differences both of them should reach our bodies to have a healthy balance.
How do water-soluble Vitamins benefit our health?
Water-soluble Vitamins are easy to eliminate. However, that is not the only reason why you should increase their consumption when compared to the fat-soluble ones. Those include-
1. Energy metabolism
All the water-soluble Vitamins are essential for the creation of energy in our body. They are known to help metabolism by facilitating the digestion of other nutrients like protein and carbohydrates. So what it does is make metabolic pathways for each of these to be digested into the body easily.
2. Cellular repair and maintenance
All these Vitamins are also known to support DNA synthesis and cell division. It also aids in repairing their damage and plays an important role in helping the growth of nails, hair, and skin. Moreover, Vitamins could make it easier for the immune system to be hale and hearty. Red blood cell production is also a function of water-soluble Vitamin B.
3. Nervous system function
Our body is a delicate system including nerves that are joined by our brain and the spinal cord. So consuming B1, B6 and B12 could refine the process of neurological organs which also include neurotransmitters. When those are regulated, there is a greater chance that you could be saved from potential mental health illnesses.
4. Imuune system support
The way Vitamin B helps support the immune system is commendable. Not only does it help in the production of WBC which often fights pathogens but also strengthens the barriers between the blood and toxins to prevent them from entering our body.
5. Collagen synthesis
All the skincare buffs know how important collagen is for the existence of healthy skin and hair. The protein also gives a shine and luster to nails and makes them flexible preventing them from breaking. When you don’t take any soluble Vitamin B, you will start experiencing brittle nails as well as split ends extensively.
Also Check: Which Food Is Highest In Vitamin B12? – Explore These 10 Foods!
6. Antioxidant properties
You might have wondered why people on a diet are asked to take lots of fruits and we are now going to tell you why. Fruits and vegetables are a rich source of water-soluble Vitamin B that can help oxidize the free radicals that can be harmful when left alone in the blood to float around. Being anti-oxidants, they could be your ultimate solution to get rid of free radicals and the problems due to those.
7. Enzyme Regulation
Our digestion occurs with the help of a bunch of enzymes secreted by various parts of the body. But they are not generated or produced magically and therefore need Soluble Vitamin B to regulate the amount and the part it covers.
Foods rich in soluble Vitamin B
- For B1 you can indulge in whole grains, legumes, lean meats, and nuts.
- For B2, depend on dairy products along with leafy green vegetables.
- For B3, eat meat along with whole grains and legumes extensively.
- For B5, you could eat animal products and legumes with vegetables, nuts, and seeds.
- For B6, try eating lots of fish and poultry along with bananas and potatoes.
- B7 needs to be ingested from egg yolks, nuts, seeds legumes, and whole grains.
- Leafy green vegetables, legumes, and citrus fruits could also provide abundant amounts of B9.
- B12 could be drawn from dairy products, legumes, fortified products like soy milk, and cereals like yeast or wheat.
However, eating them in restricted amounts and mixing them fairly throughout the day is also essential to retain the soluble Vitamin B.
Read More: Vitamins And Minerals: Difference, Foods, Supplements
Conclusion
To conclude, it has been established how crucial it is to include Vitamin B in your diet. Though it may seem to be futile, its functions make it a very serious element to be included in our balanced diet. Additionally, if these functions are not sustained by the body, chances are you could suffer from various consequences including fatal diseases that would require you to eat medicines lifelong. Even basic functions like nutrient absorption and strength to hair and skin come under this extraordinary Vitamin purview which makes it inevitable when it comes to the body. So take your Vitamin B as much as you can since the calorie they take is much lesser compared to Fatty Vitamin B.
References
- Abdel-Galil, A.M. 1986. Preventive effect of vitamin C (L-ascorbic acid) on methylcholanthrene-induced soft tissue sarcomas in mice. Oncology 43:335-337. [PubMed]
- Anderson, B.B., H. O’Brien, G.E. Griffin, and D.L. Mollin. 1980. Hydrolysis of pyridoxal 5′-phosphate in plasma in conditions with raised alkaline phosphate. Gut 21:192-194. [PMC free article]
- Ahmann, F.R., and B.G.M. Durie. 1984. Acute myelogenous leukaemia modulated by B12 deficiency: a case with bone marrow blast cell assay corroboration. Br. J. Haematol. 58:91-94. [PubMed]
