DEFINITION

The water soluble vitamins include vitamin B1 (thiamine), B2 (riboflavine), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B12 (cobalamin), biotin, choline, folic acid, inositol, PABA (para-aminobenzoic acid), B13 (orotic acid), B15 (pangamic acid), B17 (laetrile), vitamin C (ascorbic acid), and vitamin P (bioflavonoids).
The water soluble vitamins must be consumed regularly in the diet as they are not stored efficiently in the body. Water soluble vitamins have a low toxicity potential as they can not be stored in high amounts in the body. The fat soluble vitamins have a much higher toxicity potential as they are stored when consumed in higher doses.

DESCRIPTION

Water soluble vitamins are involved in many biochemical reactions in the body. Water soluble vitamins are stable in raw foods but may be destroyed by cooking or food processing. These vitamins are mainly found in vegetable sources rather than animal foods. Water soluble vitamins need to be dissolved and digested with food in order for them to be utilised by the body.
* The B vitamin group are all water soluble vitamins. Various vitamin B deficiencies may result from fasting, weight-loss diets, sugar, alcohol or excessive intake of refined and processed foods. The B vitamins are often found together in foods and usually have similar functions. B vitamins often require the presence of other B vitamins to work effectively. Some of the B vitamins are also produced by various micro-organisms in the large intestine. The B vitamins are absorbed into the bloodstream primarily from the small intestine. If excessive amounts of B vitamins are consumed, the surplus will be excreted in the urine. This gives the urine a dark yellow colour.
B vitamins are involved in the conversion of carbohydrates to glucose, which results in energy production. B vitamins are also involved in fat and protein breakdown. The B vitamins are required for healthy nervous system function, healthy skin, hair, eyes and liver function.

* Vitamin C is the other main water soluble vitamin. Vitamin C is found in fruit and vegetable foods and is highest in fresh, uncooked foods. Vitamin C is one of the least stable vitamins. Cooking can destroy a large proportion of the vitamin C content in foods. Vitamin C is easily absorbed from the intestines. Stress, smoking, fever, viral illness, use of alcohol, antibiotics, cortisone, aspirin, exposure to environmental toxins, petroleum products and heavy metals may all cause vitamin C deficiency.
Vitamin C is needed for the formation and maintenance of collagen and is necessary for various biochemical reactions in the body. Vitamin C is vital for healthy adrenal gland function, thyroid function and cholesterol metabolism. Vitamin C enhances the intestinal absorption of non-haeme iron. Vitamin C is an antioxidant vitamin and protects various other vitamins from damage. Vitamin C is also reported to stimulate immune system function.

For specific food sources of the water soluble vitamins please see the individual vitamin topics.

Aspirin should not be given to children under 16 years of age unless specified by a Doctor.

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