Often what is the classification of vitamins based on the degree of solubility; most of them are dissolved in the water and my vitamins soluble in water, while in contrast, there are four vitamins are soluble in fat, here’s a list of the vitamins dissolved in water, fats and the benefits of all of them, continue reading to learn more.
Vitamins dissolved in water, fats
Divided vitamins two types, the vitamins dissolve in water, the vitamins dissolve in fat, to you these vitamins:
Vitamins dissolved in water
There is in the human body nine vitamins soluble in water:
Vitamin B 1 (thiamine)
Helps in the conversion of nutrients into energy and supports the formation of sugar, and the richest sources of thiamine include nuts and seeds, and whole grains and liver.
Vitamin B 2 (riboflavin)
Participates in the conversion of food into energy, and you can find riboflavin in eggs and leafy vegetables, broccoli, milk, legumes, mushrooms, meat.
Vitamin B 3 (niacin)
Works as an antioxidant, and one of its most important roles is to use the energy of glucose (sugar), and can find niacin in fish, chicken, eggs, dairy products and mushrooms.
Vitamin B 5 (pantothenic acid)
Necessary for the synthesis of fatty acids and amino acids, hormones, steroid and neurotransmitters, you can find pantothenic acid in yeast extract mushroom shiitake, caviar, kidney, chicken, beef and egg yolks.
Involved in the formation of red blood cells as it is necessary to release glucose (sugar) from glycogen, also supports the formation of white blood cells and helps the body manufacture many neurotransmitters, and can be found in tuna, turkey, bananas, chickpeas and potatoes, also add the vitamin B-6 also breakfast cereal, and alternatives to soy-based meat.
Vitamin B 7 (biotin)
Plays an essential role in the synthesis of fatty acids and glucose, and can find biotin in meat, fish, egg yolks, and dairy products, include plant sources of good legumes and leafy vegetables, broccoli, mushrooms and nuts.
This vitamin is necessary for cell growth and the formation of DNA and metabolism of amino acids, as it is required to configure the red and white blood cells, so deficiency may lead to anemia, and can be found in leafy greens, legumes, sunflower seeds and asparagus.
Vitamin B-12 (cobalamin)
Helps eat a sufficient amount of methylcobalamin to maintain brain function and development and the production of red blood cells, it is also necessary for protein and fat into energy, and can be found in animal-source foods, These include meat and dairy products, seafood and eggs.
Read also: benefits of vitamin B types and symptoms of its deficiency
Contains vitamin C antioxidants, it also works on the formation of collagen around the saying of the region, and unlike the B vitamins, no vitamin C and assistant, although it is a factor. lol hydroxylase, an enzyme serves an essential role in the formation of collagen.
The main dietary sources of vitamin C are fruits and vegetables, especially citrus fruits, and contain cooked foods from animal sources for vitamin C almost, but can be found on small quantities in the raw liver, eggs, meat and fish.
Unlike fat soluble vitamins, not these vitamins are stored in the body, which is why you should try to get them regularly from your diet.
Also read: sources of vitamin C different fruits and vegetables
Fat soluble vitamins
Fat soluble vitamins are the most abundant in foods that contain a high percentage of fat and are absorbed better into the blood stream when ingested with fat, and provides 4 types of fat-soluble vitamins, namely:
- Vitamin A; A vitamin A without the his life in the preservation of vision, as it is necessary for the body’s growth and immune function, reproductive health, vitamin A only in animal-source foods, and food sources the main natural does not are liver, fish liver oil, butter.
- Vitamin D; one of the most important functions of vitamin D is to maintain levels of calcium and phosphorus in the blood, as it benefits bone health by enhancing absorption of these minerals, it can be for your body to produce vitamin D in sufficient quantities as long as regularly exposed to the sun useful.
- Vitamin E; the main role of vitamin E is to work as an antioxidant, so it protects cells from free radicals, and can be found in avocados, peanut butter and fatty fish and fish liver oil.
- Vitamin K; vitamin K is essential for blood clotting and support bone health, and the best food sources of vitamin K1 (Velcro elderly) are leafy green vegetables, while vitamin K2 (menu) mainly in foods of animal origin and soy products.
Read also: types of vitamins and 13 vitamins known
Now you have the vitamins dissolved in water, fats and the benefits of each, tell us in the comments, any of these vitamins thinking added diet you now? For more information about vitamins and supplements, you can consult one of our doctors here.