Foods with High Amounts of Water Soluble Vitamins

A lot of people are aware of the fact that vitamins are highly important for our bodies but when it comes to water soluble vitamins few actually know why they are needed and what foods contain them. What you should know first is that there is a big chance you are already eating various foods that are rich in such vitamins. We are talking about Vitamins B1, B2, B3, B5, B6, B12, C and folic acid. These are very important health supplements and are always required in our bodies.

Vitamin B1 (known also as Thiamin) can be taken in if you eat wheat germ, navy beans, kidney beans, brown rice, oats, sunflower seeds, organ meats and whole wheat flour. If you end up with vitamin B1 deficiency you are suffering from a condition called Beri Beri. Thiamin is required to break down alcohol and this means you can end up with the condition if you undergo alcohol abuse as well. Riboflavin (vitamin B2) is necessary as an antioxidant and can be found in milk, fish, meat, eggs, broccoli and poultry.

Vitamin B3 (Niacin) is highly important when talking about hearth health and maintaining a normal level of blood lipids. B3 aids in dilating blood vessels, thus causing bowel problems with some people. You can find Niacin in foods in one of three forms (Nicotinic acid, Inositol hexaniacinate and Niacinamide) in organ meats, vegetables, seeds, yeast, milk, tea, coffee and fish.

Vitamin B6 is highly important for our bodies as it comes with a role in more than 100 different enzymatic reactions. You can find it in chicken breast, soy beans, garbanzo beans, potatoes and seeds. B5 is also required because of a requirement in the adrenal function and Krebs cycle. According to some research it is also believed to be important for boosting athletic performance, with lupus and for acne. You may find it in liver, yeast, dairy, salmon, grains and eggs.

Vitamin B12 is one of the most important water soluble vitamins as lack of sufficient quantities can lead to weakness, weight loss, fatigue and even psychological problems. It is required for red blood cell production and even synthesis of DNA. You may find B12 in heart, clams, oysters, kidney, organ meats, muscle meats, seafood, dairy products and egg yolk.

Folic acid usually comes as a supplement near B vitamins as it is required for the maturation process of both white and red blood cells and synthesis of DNA. Food sources rich in folic acid include starchy and green leafy vegetables, wheat germ flakes, liver, milk, kidney, pineapple, strawberries, boysenberries, bananas, brewer’s yeast and strawberries.

The last of the water soluble vitamins that needs to be discussed is Vitamin C. You will usually find it as ascorbate, ascorbic acid, Buffered C or Ester C and aids in building collagen and connective tissue while also acting as a powerful antioxidant and supporting the proper functioning of our immune system. You can find it in a lot of citrus fruits and vegetables and is crucial for our bodies.