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A List of Water Soluble VitaminsLast Updated: May 07, 2015 | By Sandi Busch

OverviewVitamins provide essential nutrients,

necessary for the growth and

development of every organ, blood

cell and bone in the body. Vitamins are

classified as either fat-soluble or

water-soluble. Water-soluble vitamins

are not stored in the body, so its

important to provide an adequate

supply through a balanced diet. There

are nine water soluble vitamins, the

eight B-complex vitamins and vitamin C.

B-Complex VitaminsWhile each one has a unique role, as a group they're necessary for the conversion of glucose to energy,

metabolizing fats and protein and supporting the nervous system, skin, liver, muscles, hair and eyes.

The best food sources of the B-complex vitamins are whole grains, fortified cereals, meat, fish, green leafy

vegetables, milk products, eggs, nuts, beans and legumes. Vegetables and fruits that are highest in B vitamins

include peas, broccoli, Brussels sprouts, spinach, potatoes, corn, tomatoes, peaches, cauliflower, bananas

and beets.

Vitamin B1 - ThiamineThiamine helps to promote normal appetite and, like other B-complex vitamins, strengthens the immune

system. Foods especially rich in this vitamin include nuts, such as pecans and macadamias, fish and meats.

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Vitamin B2 - RiboflavinVitamin B2 works as an antioxidant and helps convert B6 and folate into active forms in the body. It is also

necessary for healthy vision and, according to the University of Maryland Medical Center, may help prevent

cataracts. Many foods provide the vitamin, including brewer's yeast, organ meats, whole grains and dairy

products.

Vitamin B3 Niacin

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Niacin helps produce hormones and improves circulation by widening the blood vessels. It is also used to

reduce levels of bad cholesterol and increase good cholesterol. Niacin is provided by eggs, enriched breads,

nuts and poultry.

Vitamin B5 Pantothenic AcidCritical for the production of red blood cells and steroid hormones, vitamin B5 is also needed for the

synthesis of cholesterol and helps the body use riboflavin. Avocados, vegetables in the cabbage family and

potatoes are good sources of the vitamin.

Vitamin B6 PyridoxineInformation at the University of Maryland Medical Center states that B6 affects more than 60 proteins

throughout the body, but is especially important in the nervous system and blood cell production. It helps

produce the chemicals that nerves use to communicate with one another, making it essential for normal

brain development and function. It also participates in the synthesis of melatonin. Pyridoxine is provided by

avocados, bananas, meats and nuuts. Along with vitamins B12 and folic acid, vitamin B6 protects the body

from cardiovascular disease by reducing the level of homocysteine in the blood.

Vitamin B7 BiotinBiotin is also called vitamin H. It assists in metabolic reactions and plays a role in maintaining levels of blood

sugar. It is frequently found in products for the hair and skin and is recommended to counteract hair loss and

to strengthen nails. Good sources of biotin include chocolate, legumes, milk and nuts.

Vitamin B9 Folate or Folic AcidThis vitamin is also important for the brain and plays a significant role in mental health. It assists in the

production of DNA and RNA and controls levels of homocysteine. It also works together with vitamin B12 to

regulate the formation of red blood cells and help iron function. Folate comes from beets, legumes, peanuts

and green, leafy vegetables. A deficiency in folate is associated with problems in fetal development, including

neural tube defects.

Vitamin B12 CobalaminCobalimin is needed for metabolism; it plays a role in the formation of red blood cells and helps maintain the

central nervous system. Vitamin B12 is added to fortified cereals and grains, but otherwise, it is found in only

animal products including meats, fish, eggs and milk.

Vitamin C Ascorbic AcidVitamin C is necessary for the production and repair of tissues throughout the body. It helps make collagen,

which is a protein vital to skin, tendons, ligaments and blood vessels. It heals wounds and maintains bones.

Vitamin C is also an important antioxidant. Inadequate amounts of vitamin C are associated with high blood

pressure, stroke, atherosclerosis, gallbladder disease and some cancers. The best sources are oranges,

peppers, cantaloupe, strawberries, broccoli, tomatoes, Brussels sprouts, cauliflower, leafy greens, squash,

potatoes, raspberries and blueberries.

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ReferencesVitamin Overview

University of Maryland - Vitamin B2

Water Soluble Vitamins

Health Consciousness: Top 10 Foods Highest in Thiamin (Vitamin B1)

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