Water-soluble vitamins: a table of nutrients and their functions

To keep the body in good condition, you need to nourish it with a variety of nutrients. Synthesis of some elements in the human body is impossible, therefore, without nutrition is simply not enough. Water soluble multivitamin is one of the types of substances that support proper functioning of body systems. The importance of vitamins to health is invaluable, so you need to properly diet, maximally enriched by them.

What are water soluble vitamins

The list of vitamins includes the elements of group B, vitamin C, Biotin, Pantothenic and folic acid. Feature of substances is that they do not have the properties to accumulate in the body. This means that they are processed quickly, and displayed to reach the «overdose» them will not work. There is a high risk of their deficiency that threatens the disruption of many biological systems of the human body. Almost all contain nitrogen.

A table with all the vitamins and their functions

General classification divides substances vitamins: fat soluble and water soluble. The number of the latter is smaller, but this does not detract from their undoubted importance. The complex of vitamins of group B, vitamin C, Biotin plays its individual role to human health. All the data about the water soluble vitamins are in the tables below.

B vitamins

The list of substances and their functions:

The name for vitamin

Useful properties

Vitamin b1 (Thiamine)

Refers to active participants in tissue respiration, normalizes the work of liver, heart. Party of carbohydrate metabolism, «the healer» of skin diseases.

b2 (Riboflavin)

Synthesizes hemoglobin, supports the work of the visual apparatus. Strengthens the hair roots.

b3 (Nicotinic acid)

Actively participates in metabolism, processes of biochemistry. Useful for normal functioning of the digestive system.

b5 (Pantothenic acid)

Strengthens muscle tissue. Produces fatty acids and cholesterol.

Vitamin b 6, additionally combines coenzyme forms (Pyridoxine)

Necessary for metabolism process. Useful for proper functioning of the nervous system.

b8

Prevents the development of sclerosis.

b12 (Cyancobalamin)

Party connection RNA. Plays an important role for cells of the bone marrow and nervous tissue.

Folic acid

Forms with other substances red blood cells.

Ascorbic acid

Take vitamin C a person needs on a regular basis. Its main functions are:

  • participates in the development of connective tissue, enhances their elasticity;
  • heals destroyed tissue;
  • increases the level of stress;
  • supports the immune system, enhancing its protective function;
  • involved in hematopoiesis;
  • prevents pain in joints and muscles;
  • increases the body’s resistance to infections.

Sources of vitamins

Characteristics of useful complexes draw bright prospects for health, only considering their food sources:

The name for vitamin

Contains

b1

Yeast, wheat germ, nuts, rye bread, green peas, liver

b2

Meat, dairy products, egg yolk

b3

Bread from grain, yeast, meat products, liver

b5

Seaweed, cheese, kidney, sprouted wheat grass

b6

Chicken meat, bread, nuts, bananas

b8

Nuts, flour, mussels and other seafood

b12 (B12)

Sulfur-containing foods: low-fat varieties meat, milk, eggs, cheese, cottage cheese, fish and offal

Folic acid

Kidneys, liver, greens, white fish, green vegetables

Biotin

Liver, kidney, germ radish and wheat

Ascorbic acid

Citrus, currants, rose hips, bell pepper, grapefruit, sorrel, potato, strawberry, tomato

How to take vitamins

Apply vitamin-like substances should properly be absorbed by the body complex needs as quickly as possible. Use of water-soluble vitamins will be obtained if you follow the main points:

  1. The principles of vitamin research indicates that substances have with water half an hour before eating. During these 30 minutes all the useful particles are dissolved and the absorption in the tissues of the intestine. If you drink before eating complexes, the maximum efficiency is ensured.
  2. Follow the instructions for use, which must be specified how many times it should be taken a day. The standard dosage is one to three times of the reception.
  3. Vitamins will not bring the desired effect, if not to observe their interaction with other drugs chemical formula which will be combined. Be taken with antibiotics at the same time is impossible, it is better to use them after the treatment course. Weak action can be taken with vitamins, but at different times of the day, the vitamins in the morning, medicines must do in the evening.
  4. The full course lasts up to two months, after which you need to take a break.
  5. Alternate different vitamin complexes that the body is not accustomed to the uniformity of the funds.
  6. The necessary daily dose: the vitamins C, B – 60 mg, vitamin B6 – 2 mg, Riboflavin – 1.7 mg, Biotin – 300 mcg, Pantothenic acid 10 mg, vitamin B12 – 6 mcg.

Video about the role of water-soluble vitamins in the human body