In the first part of this series, I talked about fat-soluble vitamins and vitamins in general. Now, however, let’s get to the water-soluble vitamins C and B.
As I said in the first part of this article, water-soluble vitamins refer to B and C vitamins. They cannot be stored in the body and are excreted through urine. Therefore, to avoid deficiency, you must consume them regularly.
Vitamin C is a celebrity.
Vitamin C is probably the most popular vitamin in the world. It maintains a healthy immune system and optimizes the wound healing process. Additionally, it contributes to iron absorption. That’s why when consuming foods rich in iron, we must pair them with fruits or vegetables rich in Vitamin C to help the iron absorption.
The deficiency of vitamin C, however, makes your immune system less resistant to infections. You may also notice bleeding gums or poor wound healing.
This is a water-soluble vitamin, which means our body doesn’t stock it long-term. As such, we must consume it daily.
The best sources to charge yourself with vitamin C are rosehip syrup, guava fruit, chili peppers (red, green), sweet peppers(red, yellow), blackcurrants, strawberries, kale, papaya, Brussel sprouts, kiwi, oranges, broccoli, sweetcorn, nectarines, mangos, grapefruit, and green leafy salads.
Recipes rich in vitamin C: Pasta Recipe with Bell Peppers, Pasta with Bell Peppers, Tuna & Tomato Sauce, Easy Curly Kale Salad, Chicken and Broccoli in Savoury Soy Sauce, Easy One Pan Ratatouille Recipe with Quinoa.
B vitamins believe in teamwork
B vitamins are also water-soluble and come in a team of six. As a team, they promote healthy growth and maintain the nervous system. They also contribute to normal food digestion, healthy metabolism, and the well-being of the body.
As individuals, each one of them displays unique traits.
- Vitamin B1(thiamin) ensures nerves and the brain gets adequate glucose and helps release energy from carbohydrate food. The best source of B1 is pork, beans, and nuts.
- Riboflavin or B2 maintains glowing skin, mucous membranes and contributes to release energy from fat and protein. The best sources are offal and fortified cereals.
- Niacin or vitamin B3 releases energy from food. Excess of niacin can cause liver and kidney damage. Meat, fish, and cereals are abundant with B3.
- Vitamin B6 (pyridoxine) is important for healthy blood and the metabolism of protein and carbohydrates. It may also help alleviate the premenstrual symptoms. Sources: meat, eggs, fish, whole grains.
- Vitamin B12 is necessary for the formation of blood cells and nerves. A deficit can cause anemia, lack of energy, mouth ulcers, muscle weakness, disturbed vision, depression, and memory problems. Our gut bacteria can synthesize a little. But, to be sure, add offal, meat, seaweed, and dairy to your diet to avoid deficiency.
- Vitamin B9 also contributes to the formation of blood cells and proper development in infants. The shortage of this particular vitamin can lead to anemia. To get B9, consume foods like offal, leafy greens, whole grains, nuts, pulses, and fortified breakfast cereals.
Vitamins are the small things that matter the most. You need them to survive and maintain your general health. To get the most out of them, follow a diverse diet rich in fruits, vegetables, legumes, nuts, and seeds. Do not take any supplements without asking your general practitioner or a specialized doctor.
Water is life. Keep yourself hydrated.
*This article is purely informative, do not take it as medical advice.