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Which Vitamins Are Water Soluble?

Water-Soluble vitamins do not build up in the body, thus reducing the chance of toxic side effects from an overdose. Daily urination helps to flush these vitamins out of your body. Cooking reduces water-soluble vitamin content in foods. Failure to properly store foods can also reduce the water-soluble vitamins in foods. It is important to replace these vitamins in your body in order to maintain good health.

  1. Vitamin C

    • Vitamin C is a water-soluble vitamin that is present in many foods, such as broccoli, strawberries, green peppers, tomatoes and green vegetables. The best source of vitamin C is found in citrus fruits or their juices, such as oranges, grapefruit or tangerines. For instance, an 8-oz. glass of orange juice provides 120 percent of the Recommended Daily Allowance (RDA) of vitamin C. This vitamin is necessary in your body because it helps keep your immune system strong, helps build strong bones and teeth, increases the absorption of iron and strengthens the walls of your blood vessels.

    B-Complex Vitamins

    • All forms of the B-complex vitamins are water soluble. This includes B-6, B-12, B-1 and B-2. Other forms of the B-complex vitamins are pantothenic acid, folate, niacin and biotin. B-complex vitamins help you to use the energy in foods, keep your skin clear and healthy and fuels your appetite. They also are important to keep your eyesight and your nervous system healthy. They promote the formation of red blood cells in your bloodstream. You can find vitamin B in many foods, such as dark green vegetables, milk, meat, seafood, eggs, peanuts, whole grain foods and enriched foods such as breads or cereals.

    Increasing Vitamin C

    • Certain conditions put stress on our bodies, and during these times we need to increase the intake of vitamin C. Such conditions include smoking, using certain types of drugs, such as the birth control pill, environmental stresses, fever, infections and during would healing. Other times when it is necessary to increase your vitamin C are during periods of growth, such as pregnancy or in growing children.

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