(102) Nutrition
The B Vitamins and Vitamin C Are Water Soluble
There are nine water-soluble vitamins, and eight of them belong to the vitamin B complex. When initially discovered in the early 1900s, the “water-soluble B” was thought to be one vitamin. After years of research, it became apparent that this was not a single substance but rather many vitamins-thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, and biotin-known collectively as the B vitamins.
The ninth water-soluble vitamin is vitamin C.
Water-soluble vitamins are different from fat-soluble vitamins in that they dissolve in water, are generally not stored in the body, and are often excreted through the urine. Consumers who take large amounts of water-soluble vitamins in an attempt to “beef up” their vitamin stores literally end up flushing their vitamins, and their money, down the toilet. Because excess amounts are not stored, most water-soluble vitamins are not toxic. However, routine intakes of excessive amounts can be harmful.
In fact, Brendan’s illness, described at the beginning of the chapter, wasn’t due to a vitamin deficiency but to overconsumption of the water-soluble vitamin C.
Under consuming the water-soluble vitamins can lead to deficiency symptoms, and because many B vitamins are found in similar food sources, an individual experiencing a deficiency of one B vitamin is likely also deficient in others.
Water-soluble vitamins serve numerous similar functions in the body. The B vitamins share a common role as coenzymes, helping numerous enzymes produce reactions in your cells. Although vitamins don’t provide calories and thus aren’t sources of energy, you need many of the B vitamins to use the three energy-yielding nutrients (carbohydrates, proteins, and fat). The roles of the B vitamins don’t end here. Each vitamin has other important functions in your body. Vitamin C plays important roles in the immune system and in bone health, in addition to its other functions. Take the Self-Assessment to see if you are consuming foods that are rich in the B vitamins and vitamin C.
Are You Getting Enough Water-Soluble Vitamins in Your Diet?
Take this brief self-assessment to see if your diet is rich in the water-soluble B vitamins and vitamin C.
1. Do you eat at least 1 cup of a ready-to-eat cereal or hot cereal every day? Yes _ No _
2. Do you enjoy a citrus fruit or fruit juice, such as an orange, a grapefruit, or orange juice, every day? Yes _ No _
3. Do you have at least one slice of bread, a bagel, or a muffin daily? Yes _ No _
4. Do you have at least a cup of vegetables throughout your day? Yes _ No _
5. Do you consume at least 1⁄2 cup of pasta daily? Yes _ No _
Answers
Yes answers to all of these questions, make you a vitamin superstar! Rice, pasta, cereals, and bread and bread products are all excellent sources of B vitamins. Citrus fruits are a ringer for vitamin C. In fact, all vegetables can contribute to meeting your daily vitamin C needs. If you answered no more than yes, read on to learn how to add more Bs and C to your diet.
Term:
Coenzymes - Substances needed by enzymes to perform many chemical reactions in your body. Many vitamins act as coenzymes.
