Vitamins - Water Soluble Vitamins | Part II

• Vitamin C (Ascorbic Acid)

• Vitamin B1 (Thiamine)

• Vitamin B2 (Riboflavin)

• Vitamin B3 (Niacin)

• Vitamin B5 (Pantothenic Acid)

• Vitamin B6 (Pyridoxine)

• Vitamin B7 (Biotin)

• Vitamin B9 (Folate or Folic Acid)

• Vitamin B12 (Cobalamin)

Vitamin C
also known as Ascorbic Acid, is a water-soluble vitamin renowned for its numerous health benefits.  Here's an overview of vitamin C
Functions of Vitamin A
- 😀Collagen Production: Vitamin C plays a pivotal role in the synthesis of collagen, a protein essential for skin, cartilage, tendons, and blood vessels. 
- 💚Immune System Support: It enhances the production of white blood cells, vital components of the body's defense mechanism, and helps these cells function more effectively.
- 💣Antioxidant Action: Vitamin C is a powerful antioxidant, which means it helps protect the body from free radicals and oxidative stress. 
Food Sources :

Water-soluble vitamins dissolve in water and are made up of some different vitamins, each with its own unique chemical structure and role in the body.

Let's learn about it <3

Water-Soluble Vitamins:

- 🍓Berries: Strawberries, raspberries, blueberries, and blackberries are rich in vitamin C.

- 🥭Tropical Fruits: Mangoes, pineapples, and kiwifruit

- 🍅Vegetables: Bell peppers, broccoli, Brussels sprouts, and tomatoes incorporate substantial quantities of nutrition C.


Vitamin C was first discovered in 1920

**RDA (per day ages 19–70) - 90 µg/75 mg

Vitamin B

Vitamin B1 (Thiamine):

- Role: Thiamine is essential for converting meals into energy and preserving right feature of the heart, muscle mass, and nervous system.

- Sources: Whole grains, lean red meat, legumes, and nuts. | 🥜🥩

Vitamin B2 (Riboflavin):

- Role: Riboflavin is critical for power production, in addition to keeping healthful skin, eyes, and nerve functions.

- Sources: Dairy merchandise, lean meats, inexperienced leafy veggies, and eggs. | 🥩🥚🥬

 

Vitamin B3 (Niacin):

- Role: Niacin is important for DNA repair, metabolism, and the fitness of the pores and skin, nerves, and digestive system.

- Sources: Meat, poultry, fish, nuts, and entire grains. | 🥩🥜🐟

Vitamin B5 (Pantothenic Acid):

- Role: Pantothenic acid is concerned in the synthesis of fatty acids and helps produce red blood cells and steroid hormones.

- Sources: Meats, entire grains, and legumes. | 🥩

Vitamin B6 (Pyridoxine):

- Role: Pyridoxine is essential for brain improvement and function, and it facilitates the frame convert food into power.

- Sources: Meats, veggies, nuts, and bananas. | 🍌🥩

Vitamin B7 (Biotin):

- Role: Biotin is essential for the metabolism of fatty acids, amino acids, and glucose, and it promotes healthful skin, hair, and nails.

- Sources: Eggs, nuts, seeds, and a few vegetables. |🥚🥗🥬

Vitamin B9 (Folic Acid or Folate):

- Role: Folate is essential for DNA synthesis, cellular increase, and tissue restore, making it particularly essential during pregnancy.

- Sources: Leafy veggies, legumes, and fortified grains.  | 🥗

Vitamin B12 (Cobalamin):

- Role: Cobalamin is important for the formation of pink blood cells, mind function, and the upkeep of the anxious machine.

- Sources: Animal merchandise like meat, fish, dairy, and eggs |🥚🥩🐟

The information for writing this article was extracted from Wikipedia and Chat-GPT.

This is my last post about vitamins. If you haven't read the post about Fat-Soluble Vitamins, you can go to the link below and read it.

👉Fat-Soluble Vitamins Post👈