Water soluble vitamins are:
B – a class (complex) of several vitamins (chemically different substances, but often found in the same foods)
- sources in general: meat, yeast, whole grain cereals, legumes (also beer, but since alcohol consumed prevents the absorption of vitamins, the vitamin will be ineffective)
- function in general: cellular metabolism
- individual B vitamins are: B1, B2 (G), B3 (PP), B5, B6, B7 (H), B9 (M), B12
C (ascorbic acid)
- sources: fruit (especially sour taste fruit such as rose hips, currant, sea buckthorn, citrus fruits – ascorbic acid tastes sour), vegetables (especially broccoli, cabbage, cauliflower, Brussels sprouts)
- function: antioxidant, white blood cell production, immunity, collagen formation (tendons, joints, ligaments – eg around the teeth), iron absorption
- deficiency: weak immunity, scurvy
- RDI: about 70mg (athletes need higher intake, up to 150mg, especially due to oxidative stress arising from physical activity)
G,H,M,PP are other designations for different B vitamins.
Vitamin P is sometimes mentioned, which denotes flavonoids (bioflavonoids) – plant substances (mostly effective antioxidants) found mainly in dark berries or citrus fruits.
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