Water Soluble Vitamins- What are they?

 Many of your vitamins can be ingested through eating a diet of colorful foods! 

Many of your vitamins can be ingested through eating a diet of colorful foods! 

There are only two (and a half) of the essential vitamins our bodies need that can be absorbed through the water, all the rest require fat to break them down.

The water soluble vitamins are the Bs, C, and A but only in the Beta-Carotene form.

The great thing about water soluble vitamins is that it takes a very short time to get the nutrients into our system. Almost immediately after intaking B, C or A (Beta-Carotene), it is sucked right into the body.

Even better, you can’t overdose on water soluble vitamins. While they get carried around the body to our organs and tissues, they are not stored there so any excess B, C, or A (Beta-Carotene) gets flushed out of the body along with any extra water.

What are the benefits these vitamins can provide our bodies?

  • A is good for enhancing vision, immunity, bone development, and producing new cells.

  • B1 (Thiamin HCL) is good for converting food into usable energy, as well as maintaining heart and nervous system function.

  • B2 (Riboflavin) is used in yellow food colorings and is essential in the creation of red blood cells.

  • B3 (Niacin) helps maintain healthy skin, nails and hair.

  • B5 (Pantothenic Acid) aids the metabolism, adrenal glands and the production of hemoglobin.

  • B6 (Pyridoxine) promotes overall healthy, brain function as well as aiding in the production of serotonin.

  • B7 (Biotin) specifically helps with the metabolism of protein and carbohydrates as well as regulating the blood sugar levels.

  • B9 (Folic Acid) is essential to the fetus’ ability to develop a healthy central nervous system, outside pregnancies, it helps with repairing damaged DNA.

  • B12 can be beneficial to preventing certain types of anemia as well as keeping the nervous system functioning at its best. Do be warned though as this is the only B vitamin that can be stored in the body via the liver.

  • C is helpful when battling seasonal colds as it boosts your immune system, it also helps with prenatal health, heart disease and even skin wrinkling.

Now all of these benefits sound great, but how do we get these water soluble vitamins into our system naturally? We could buy supplements, but the much easier solution is to eat in food that is high in the B, C and the beta-carotene A. But the key to eating foods that are high in these vitamins is not overcooking the food as this can drain it of the natural vitamins and minerals found in it. Try to eat as many of these foods as raw as you can, it will produce better results within the composition of your body.

A (Beta-Carotene) Food Sources:

Luckily, for us, foods high in Beta-Carotene are relatively easy to eat raw! Here are the best foods to get the water soluble vitamin A in:

Red and Orange Vegetables such as carrots, sweet potatoes and winter squash

Leafy Greens such as spinach and Kale

Fruits such as cantaloupe and apricots

Get several servings of fruit and red/orange vegetables every day and your body will be producing more than enough vitamin A (Beta-Carotene) to keep you feeling your very best!

B Food Sources:

B vitamins are harder than some others to eat raw, but just because you cook the food doesn’t mean that all the nutrients will disappear. For these foods, the key is to cook them as little as possible.

Thiamin can be found in foods like pork, dark leafy greens, whole wheat, peas, lentils and nuts.

Riboflavin high foods include milk products, dark leafy greens, chicken, fish and eggs.

Niacin is found in poultry, fish, legumes, peanuts, and whole wheat.

Pantothenic and Biotin Acids are found most readily in salmon, pork, and avocados.

B6 is most commonly found in poultry, seafood, bananas, and potatoes.

Folic high foods are easiest found in leafy greens and turnip greens.

B12 are naturally only found in animal products such as shellfish, fin fish and beef.

Many of the food items that are high in B vitamins are probably foods that you eat on a daily basis anyway, the key is to ensure that you eat healthy versions of this vitamin. Try to stick to natural sources and away from fortified foods.

C Food Sources:

The problem with vitamin C is that we always think of oranges as being the best source of the vitamin, but in reality oranges are only a middle ground food as far as having high value in C. Here are some foods that give you a much better kick of Vitamin C for your system.

Fruits as a general rule, contain many good vitamins and minerals, but these fruits go above and beyond as far as vitamin C is concerned: strawberry, pineapple, mango, kiwi and papaya.

Vegetables, just like fruit, are full of many good vitamins and minerals, but these select vegetables are better than most for vitamin C content! They include: broccoli, bell peppers, brussel sprouts, and kohlrabi.

As you can see, looking over the listed foods that are high in water soluble vitamins, there are many overlaps. If you eat healthy foods and get a wide selection of different food groups, you are sure to be the healthiest you can be. Don’t forget to exercise and drink lots of water as well, it encourages the body to be at its healthiest!

Are you ready to make a change and turn over a New Leaf of Health? Adding Chiropractic to your good diet and exercise program can help you feel even better! Give us a call at 303-776-6767 to see how much better you can feel!