Water Soluble Vitamins

By: Kristine Rumingan

Functions of Water Soluble Vitamins

Release energy. Several B vitamins are key components of certain coenzymes (molecules that aid enzymes) that help release energy from food.
  • Produce energy. Thiamin, riboflavin, niacin, pantothenic acid, and biotin engage in energy production.
  • Build proteins and cells. Vitamins B6, B12, and folic acid metabolize amino acids (the building blocks of proteins) and help cells multiply.
  • Make collagen. One of many roles played by vitamin C is to help make collagen, which knits together wounds, supports blood vessel walls, and forms a base for teeth and bones.
  • Eight of the water-soluble vitamins are known as the vitamin B-complex group: thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin B6 (pyridoxine), folate (folic acid), vitamin B12, biotin and pantothenic acid.
  • Sources


    Citrus fruits, dark green vegetables, berries, melon, tomatoes and potatoes are all good sources of vitamin C. Peas, potatoes and legumes provide thiamine and pantothenic acid, dark green vegetables provide riboflavin and all of these vegetables provide vitamin B-6.

    Protein Foods

    fish contains folate and niacin; milk contains riboflavin and biotin; and eggs contain riboflavin, biotin and pantothenic acid.

    What happens if you have too much or too little?

    Too much?

    - too much vitamin C may cause kidney stones

    Too Little?

    Scurvy. Old-time sailors learned that living for months without fresh fruits or vegetables—the main sources of vitamin C—causes the bleeding gums and listlessness of scurvy.

  • Blindness. In some developing countries, people still become blind from vitamin A deficiency.
  • Rickets. A deficiency in vitamin D can cause rickets, a condition marked by soft, weak bones that can lead to skeletal deformities such as bowed legs. Partly to combat rickets, the U.S. has fortified milk with vitamin D since the 1930s.
  • Facts

    Build bones. Bone formation would be impossible without vitamins A, D, and K.

  • Protect vision. Vitamin A also helps keep cells healthy and protects your vision.
  • Interact favorably. Without vitamin E, your body would have difficulty absorbing and storing vitamin A.
  • Protect the body. Vitamin E also acts as an antioxidant (a compound that helps protect the body against damage from unstable molecules).

    W ater Soluble Vitamins are great!
    A bsorbic Acids
    T ake vitamins everyday
    E veryday necessity
    R elease energy

    S ources of vitamin C
    O nly found in fruits, protein foods, and breads
    L ife needs Water soluble vitamins
    U nhealthy foods do not have water soluble vitamins
    B Vitamins are a Water Soluble Vitamin
    L et's have water soluble vitamins everyday
    E at food that contains water soluble vitamins

    V itamins are a daily necessity
    I t contains B Vitamins
    T hiamin
    A lot of it can causes liver problems
    M inerals that are good for you
    I s found in fotrified breads and cereals.
    N ot adequate amounts can cause scurviness, ricketness, and blindness.
    S ome fruits and protein based foods contain water soluble vitamins