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  • Writer's pictureErick Rivas

All About Water Soluble Vitamins: What You Need to Know

Updated: Nov 29, 2023

Vitamins are essential nutrients that our bodies need in order to function properly. Of the thirteen vitamins, eight are considered water soluble vitamins. That means they can be dissolved in water and absorbed through the body’s digestive system. The water soluble vitamins include Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), Vitamin B7 (Biotin), Vitamin B9 (Folate) and Vitamin C. Let’s take a look at what these vitamins do for us and where we can find them.

Vitamins Play an Essential Role in Our Health

Water soluble vitamins are important for a number of reasons. For starters, they help convert food into energy and also play a role in maintaining healthy skin, nerves, muscles and other organs. Thiamine helps maintain normal heart functioning while Riboflavin helps keep our eyes healthy by supporting normal vision. Niacin helps the body break down fats and proteins while Pantothenic Acid is essential for proper cell function. Vitamin B6 is important for helping the body turn carbohydrates into glucose while Biotin plays a role in metabolizing fatty acids. Folate supports normal cell division while vitamin C helps protect cells from oxidative stress as well as supporting collagen production, which is necessary for healthy skin and bones.

Food Sources Rich in Water Soluble Vitamins

Fortunately, there are plenty of food sources rich in these vital nutrients.

If you’re looking to increase your intake of vitamin B, try eating more whole grains, liver, nuts, eggs or dairy products like yogurt or milk. Leafy green vegetables like spinach and lettuce are excellent sources of folate while citrus fruits like oranges and grapefruits are high in vitamin C. Other good sources of vitamin C include tomatoes, bell peppers or kiwi fruit — all delicious options!

We all need vitamins to stay healthy but it’s especially important to make sure you’re getting enough water-soluble vitamins every day to keep your body running smoothly! These eight essential nutrients help our bodies convert food into energy as well as aiding with cell production, metabolism and other functions that keep us going strong each day! Fortunately there are many easy ways to get enough of these valuable nutrients — just add more leafy greens, whole grains, organ meats, and fruits into your diet and you’ll be on your way!

Erick Rivas

Integrative Nutrition Health Coach



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