Over the past few weeks you’ve learned about the fat soluble vitamins. 
We skipped Vitamin D, since we already have a a former blog post on the many wonderful benefits of this vitamin (see Vitamin D information to read). This week we’re moving on to the water soluble vitamins.
As a review, lets first discuss the difference between a vitamin and mineral. A vitamin is any compound that contains carbon and therefore is organic. There are two classes of vitamins…fat soluble A, D, E and K or water soluble, the B vitamins and vitamin C.
Minerals on the other hand do not contain carbon and are what we call inorganic. There are macro- minerals and micro-minerals. Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium. Micro-minerals are: chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.
There are many factors that can decrease the absorption of vitamins and minerals. These include: alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco. Therefore if you lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients. You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.
This week we will be discussing the B Vitamins
What it is: The B vitamins are water soluble, meaning that they are found in the “watery” parts of plants and animals. The B vitamins are known as the B complex, and are made up of several different vitamins. Because the B vitamins enhance the absorption of one another, it’s important to eat a wide variety of fruits and vegetables to ensure you are getting in all of the B vitamins in your diet. Below is a list of the B Vitamins and a few of their functions (too many to list all!), and some foods that contain the B vitamin listed.
The B Vitamins
B1: Thiamin:
- Needed for a healthy nervous system
- Helps prevent cardiac spasms
- Coenzyme for many biochemical reactions in the body
Found In: pork, sunflower seeds, green peas, okra, asparagus
B2: Riboflavin:
- Required for Energy Production and metabolism of fats and carbohydrates
- Needed for normal cell growth
- Regenerates the body’s own antioxidant
Found in: eggs (both white and yolk), milk, mushrooms, spinach, beet greens
B3 Niacin:
- Required for energy production and carbohydrate/fat metabolism
- Regenerates the body’s own antioxidant
- Helps the body use glucose and protects beta cells in the pancreas
- Needed for synthesis of sex hormones
Found In: tuna, chicken, salmon, mushrooms, kidney beans, nectarines
B5 Panthothenic Acid:
- Required for energy production nd metabolism of carbohydrates, fats, and protein
- Helps prevent aging and wrinkles
- Strengthens metabolism
Found In: shitake mushrooms, sunflower seeds, cauliflower, broccoli, egg yolks
B6 (collectively called Pyridoxine):
- Important for health of cardiovascular and immune systems
- Needed to release glycogen from the liver and muscles to be used by the body as fuel
- Required for the synthesis of serotonin, a neurotransmitter
- Needed by 100 different enzymes, each for a different biochemical reaction in the body
Found In: hot chili peppers, red/green peppers, spinach, garlic, bananas
Vitamin B12: Cobalamin
- Helps prevent cardiovascular disease
- Activates folate in the body
- Enhances utilization of carbohydrates, fats and proteins, increasing energy levels
Found In: clams, mussels, crab, salmon, milk
Biotin:
- Needed for the metabolism of fats and cholesterol
- Needed for the synthesis of fatty acids
- Needed for metabolism of fatty acids
Found in: eggs, mushrooms, hazelnuts, carrots, almonds
Choline:
- Helps the body utilize fat and cholesterol (moving them from the liver)
- Is converted to acetylcholine in the body, a neurotransmitter that affects muscle control and memory
- Helps decrease involuntary muscle movement
Found In: eggs, cod, shrimp, broccoli, artichokes
Folate:
- Needed for the proper growth and development of all cells—critical during pregnancy
- Helps prevent birth defects
- Helps protect bone marrow
Found in: asparagus, spinach, squash, collards, broccoli
We hope this information has been helpful and you reap the benefits when adding vitamin B rich foods to your diet. Remember, it’s best to eat a wide variety of fruits and vegetables to ensure you are taking in all of the B Vitamins. If you have more specific questions or concerns please feel free to call us and set up a consultation either in person or over the phone.
Dorothy Lizak
Nutrition & Wellness Specialist
Resource: The Power of Nutrient Dense Food by Pattie Weller, C.C.N
Picture by: http://www.cosmeticsurgeryandbeauty.com/content/super-vegetables
discuss Vitamin B - a water soluble vitamin and this week we will be continuing with the water soluble vitamins. Before we begin to discuss Vitamin C let’s discuss what a water soluble vitamin is: A water soluble vitamin is the “watery” part of any animal or plant. Water soluble vitamins can be stored in the body, however it is difficult to overdose on water soluble vitamins because the body can discrete what it does not need and therefore toxicity is typically not seen.
mineral at a time discussing what it is, what it does and factors that affect absorption. We will also be giving you a general list of food items that contain the vitamin or mineral that we will be discussing for that week.
a time discussing what it is, what it does and factors that affect absorption. We will also be giving you a general list of food items that contain the vitamin or mineral that we will be discussing for that week.