Water-Soluble Vitamins

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Vitamins that dissolve in water are called water-soluble vitamins. Examples include B and C vitamins.

Generally, the body doesn't store water-soluble vitamins like it does fat-soluble vitamins.
This means we must take them in every day.

As the body excretes water-soluble vitamins in urine, we're unlikely to experience serious side effects from having excess amounts.
That being said, having too much vitamin C can lead to diarrhoea and stomach pains.

B and C Vitamins

Although there are many different water-soluble vitamins, you'll only need to know the following:

We get vitamin B1 from pork and other meats, wholemeal bread, fortified breakfast cereals, milk etc.
We need vitamin B1 to support our nervous system and help to release energy from carbohydrates.
Symptoms of having too little vitamin B1 include: weakened muscles, fatigue and beriberi (a disease affecting blood vessels, the heart and nervous system).

We get vitamin B2 from milk, fortified breakfast rice, mushrooms and eggs.
We need vitamin B2 for tissue repair and to help release energy from carbohydrates, fats and proteins.
Symptoms from having too little vitamin B2 include mouth sores, a sore throat and dry skin.

We get B3 from pork, beef, wheat and maize flour, eggs etc.
B3 helps to release energy from foods. We need B3 for healthy skin and a healthy nervous system.
A symptom of having too little vitamin B3 is a disease called pellagra, which causes diarrhoea, dementia, and sores in the mouth.

We get B9 from green leafy vegetables, yeast extract, chickpeas, asparagus etc.
We need B9 for growth and producing healthy babies.
Both B9 and B12 form red blood cells.
Symptoms of having too little B9 include fatigue, muscle weakening and megaloblastic anaemia.
It's very important that women get enough folic acid. Deficient folic acid at conception can lead to spina bifida in offspring.

We get B12 from liver, cheese, yeast, fish, eggs etc.
We need B12 to help our nervous systems function properly and to make healthy red blood cells.
Symptoms of having too little B12 include fatigue, nerve damage and pernicious anaemia.
Because vegans don't eat animal products, they're in danger of being B12 deficient.

We get vitamin C from citrus fruits, kiwifruit, blackcurrants, cabbage, Brussels sprouts, new potatoes etc.
We need vitamin C to fight infection and to protect our bodies from allergies.
Vitamin C helps us to heal wounds and maintain healthy blood vessels.
Symptoms of having too little vitamin C include scurvy, a condition that causes fatigue and bleeding gums, and anaemia.
Vitamin C is an antioxidant. It's really important that we get enough, as we can increase the risk of getting cancer from having too little.

Antioxidants help defend our bodies against chemicals. You should prepare fruit and vegetables carefully so as not to lose vitamins.

We mostly get antioxidants, like vitamins A, C and E, from fruits and vegetables, as well as other foods including whole grains, nuts, and some poultry, fish and meat.
Antioxidants help to protect body cells from free radicals, which are chemicals that can damage body cells.

It's important that we only prepare fruit and vegetables when we plan to eat them as they lose vitamin C as soon as they're exposed to air.
As vitamins B and C are water-soluble, you shouldn't leave fruits and vegetables in water for too long. The B and C vitamins they contain will dissolve.
Cutting fruit and vegetables into tiny pieces means exposing more of their surface areas to air and water. Try to avoid chopping them too small.