vitamins - water soluble

• Water-soluble vitamins


  Aren't generally stored in the body like fat-soluble ones, so we need to take them in
• Water-soluble vitamins


  • B Vitamins
  • Vitamin C
• Water-soluble vitamins


  Dissolve in water-there are lots of them
• Key water-soluble vitamins


  • Niacin
  • Ascorbic Acid (Vitamin C)
  • Cobalamin (Vitamin B12)
  • Folic Acid (or folate)
  • Riboflavin (Vitamin B2)
  • Thiamin (Vitamin B1)
• Niacin


  • Helps the nervous system and with energy release from foods
• Ascorbic Acid (Vitamin C)


  • Protects the body from infection and allergies, keeps blood vessels healthy and heals wounds
• Cobalamin (Vitamin B12)


  • Crucial for growth, healthy babies and works with vitamin B9 to make red blood cells
• Folic Acid (or folate)


  • Helps the nervous system and works with vitamin B12 to make red blood cells
• Riboflavin (Vitamin B2)


  • Helps with energy release from foods and maintaining a healthy nervous system and skin
• Thiamin (Vitamin B1)


  • Helps with energy release from foods and repair of tissues
• Sources of Niacin


  • Bread, pasta, rice, peas, eggs and liver
• Sources of Ascorbic Acid (Vitamin C)

  • Citrus fruits, tomatoes, strawberries, green veg and potatoes
• Sources of Cobalamin (Vitamin B12)

  • Milk, eggs, cheese, and leafy greens
• Sources of Folic Acid (or folate)

  • Liver, peas and leafy greens
• Sources of Riboflavin (Vitamin B2)

  • Milk, eggs, cheese, and leafy greens
• Sources of Thiamin (Vitamin B1)


  • Wheat, nuts, meat and fish
• Problems caused by having too little of water-soluble vitamins include beriberi, dry skin, sore throat, sores around the mouth, anaemia, tiredness, weak muscles, and nerve damage
• Water-soluble vitamins are lost in urine, so in most cases it's unlikely they'll build up to toxic levels