Human Nutrition 3(3+0)

Lesson 19 : Vitamins

Water-soluble vitamins

• B-complex vitamins and vitamin C are water-soluble vitamins.
• Water-soluble vitamins cannot be stored in the body. They need to be obtained them from food every day. They are easily absorbed by the body.
• These vitamins are easily destroyed or washed out during food storage and preparation (over cooking). Proper storage and preparation of food can minimize loss of these vitamins. Vitamin loss can be reduced by refrigeration of fresh produce.
• An excess intake of water soluble vitamins from food will not result in any side effects as they disperse in the body fluids and are excreted in the urine.
• These vitamins are widely distributed in foods (Table). The B complex group consists of eleven water soluble vitamins.

Nine of the water-soluble vitamins are known as the B-complex group:

Table: Water-Soluble Vitamins and their food sources

	Grains	Fruits	Vegetables	Meats, Eggs	Legumes, Nuts, Seeds	Milk, Dairy products
Thiamine(B1)	X			X	X
Riboflavin(B2)	X					X
Niacin	X			X	X
Pyridoxine(B6)	X			X		X
Pantothenic acid	X	X	X	X	X	X
Vitamin B12				X		X
Folate	X		X
Vitamin C		X	X

Vitamin C Vitamin C is found in most fresh fruits and vegetables, especially citrus fruits, guava, amla, strawberries, peppers, potatoes, cabbage and bitter gourd. Vitamin C is needed for proper immune system and for healthy skin.
Thiamine Thiamine is found in whole grains, legumes, fish, lean meats, and fortified breads and cereals. Thiamine as a coenzyme helps the body to make energy out of the carbohydrates consumed in the diet.
Riboflavin Riboflavin is found in lean meats, eggs, leafy green vegetables, milk and dairy products, nuts, legumes, fortified breads and cereals,. Riboflavin is required for growth and for releasing energy as a conenzyme.
Niacin Niacin is found in dairy products, poultry, fish, lean meats, nuts, legumes and eggs. Niacin is needed for healthy skin and for releasing food energy as a coenzyme.
Pantothenic Acid Pantothenic acid is found in a wide variety of foods - organ meats, eggs, fish and shellfish, poultry, legumes, whole grains, dairy products and vegetables. Pantothenic acid as coenzyme needed for energy production.
Vitamin B6 Vitamin B6 is found in a variety of foods such as fish, meat, legumes and many vegetables. Vitamin B6 helps in maintaining a healthy nervous system and in hemoglobin synthesis.
Folic acid Folate is found in all the leafy green vegetables, fruits like oranges and strawberries, legumes and whole grains. The body needs folate to make red blood cells and for breaking down the dietary proteins.
Vitamin B12 Vitamin B12 is found in meats, poultry, seafood, eggs, and dairy products. Vitamin B12 is needed for a healthy nervous system and blood cell production.