Topic 2 Water-soluble vitamins

Another distinction between water-soluble vitamins and fat-soluble vitamins is how they are stored in our bodies
Water-soluble vitamins cannot be stored in great quantities, meaning we must consume them daily as surplus is excreted through the urinary tract
There are 9 water soluble vitamins.
- Vitamin C is the most well-known. The other 8 vitamins are included in the B complex; namely the B1, B2, B3, B6, B12, biotin, pantothenic acid and folate.

Vitamin C (or ascorbic acid) is an antioxidant. It helps produce collagen as well as various hormones, enzymes, amino acids
Vitamin C may reduce risk of cancer and heart disease
A diet rich in Vitamin C may boost the immune system and keep you healthy!
Too little Vitamin C or Vitamin C deficiency can cause scurvy. Too much (over 2000 milligrams/day) is very rare but can cause toxicity.
Vitamin C is commonly found in citrus fruits, as well as in other legumes and fruits
- NOTE! Boiling the food can reduce half of its Vitamin C content!

Among vegan diets, B12 vitamin deficiency is the most likely as the vitamin’s main source is animal products. Vegetarians often compensate with animal-produced products such as eggs and milk.

B-name[4]	Main sources
1	Whole grain, meat, fish, (fortified bread & cereals)
2	Variety of foods
3	Meat, poultry, fish, cereal, yeast
5 aka Pantothenic acid	Almost everywhere
6	fish, beef liver, potatoes, starchy vegetables & fruits
7 aka Biotin	eggs, fish, meat, seeds, nuts, certain vegetables
9 aka Folic acid	dark leafy vegetables, fruits, animal products
12	Animal products (fish, meat, poultry eggs, milk products)

Important to note: men often require a bit more of each vitamin than women. However, pregnant or lactating women require additional quantities!