The Water Soluble Vitamins

Vitamin B 1 (Thiamine) is needed for the health of the heart and nervous system. Rich sources include pork, organ meats, green leafy vegetables, legumes, and sweet corn. A deficiency affects the nervous system, the circulation and the stomach and intestines. It must be supplied daily since the body cannot store it.

Vitamin B 2 (Riboflavin) is important in the prevention of sight disorders like cataract. Common sources are organ meats, milk, cheese, eggs, green leafy vegetables, whole grains and peas. It must be supplied daily in the diet. Riboflavin deficiency causes skin tumors, photosensitivity, sluggishness, dizziness, inability to urinate and vaginal itching.

Niacin is the vitamin necessary for healthy skin, normal functioning of the stomach and intestinal tract, caring for the nervous system and sex hormone production. It is found in meat, poultry, fish, liver, eggs and nuts. Pellagra is the result of niacin deficiency.

Vitamin B 6 , or Pyridoxine, helps to build and break down amino acids. It is found in meats, soybeans, peanuts and whole-grain cereals. Deficiency results to an acnelike skin disorder around the eyes, nose and behind the ears, cracked lips and blood disorders.

Folic acid is needed for cell growth and reproduction. It functions in the breakdown of proteins and manufacture of hemoglobin and hydrochloric acid in the stomach. It is rich in spinach and other green leafy vegetables. Deficiency causes poor growth, gray hair, mouth and tongue inflammation and diarrhea.

Vitamin B 12 , or Cyanocobalamin, is used by the body in processing protein, fats and carbohydrates, normal blood making and nerve function. It is rich in liver, kidney, meats, fish, and dairy products. Cobalamin deficiency is often due to a lack of intrinsic factor, which leads to pernicious anemia and brain damage.

Biotin helps in the production of fatty acids. Sources include egg yolk, beef liver, unpolished rice, peanuts, cauliflower and mushroom. Deficiency is uncommon.

Pantothenic acid is essential for the synthesis of amino acids, fatty acids and steroids. It is found in salmon, liver, eggs, vegetables, legumes and whole grains.

Lastly, Vitamin C (Ascorbic acid) is needed by the body to form collagen and fiber for teeth, bone, cartilage, connective tissue, skin and capillary walls. It fights bacterial infections. It is found in citrus fruits, tomatoes, berries and potatoes. Deficiency leads to scurvy.