3.2 Water-Soluble Vitamins

Water-soluble vitamins are essential nutrients our bodies can't store long-term. They include vitamin C and the B-complex vitamins, each playing crucial roles in energy metabolism, immune function, and cell health. Regular intake is necessary since excess amounts are typically excreted in urine.

These vitamins are found in various foods like fruits, vegetables, whole grains, and lean meats. Absorption occurs mainly in the small intestine, with factors like dietary fiber and alcohol potentially affecting uptake. Deficiencies can lead to serious health issues, highlighting the importance of a balanced diet.

Water-Soluble Vitamins Overview

Water-soluble vitamins and roles

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• Vitamin C (Ascorbic Acid) acts as powerful antioxidant neutralizing free radicals, essential for collagen synthesis strengthening connective tissues, supports immune system function (citrus fruits, berries)
• Thiamin (Vitamin B1) plays crucial role in energy metabolism converting carbohydrates to ATP, maintains proper nervous system function (whole grains, legumes)
• Riboflavin (Vitamin B2) facilitates energy metabolism breaking down fats, proteins, and carbohydrates, promotes cell growth and function (dairy products, leafy greens)
• Niacin (Vitamin B3) aids energy metabolism by helping enzymes convert nutrients to energy, involved in DNA repair and cell signaling (poultry, fish)
• Pantothenic Acid (Vitamin B5) essential for coenzyme A synthesis facilitating various metabolic reactions, crucial in fatty acid metabolism (avocados, mushrooms)
• Vitamin B6 (Pyridoxine) vital for amino acid metabolism and neurotransmitter production, supports red blood cell formation and immune function (bananas, chickpeas)
• Biotin (Vitamin B7) necessary for fatty acid synthesis and glucose metabolism, promotes healthy hair, skin, and nails (eggs, nuts)
• Folate (Vitamin B9) critical for DNA synthesis and cell division, especially important during pregnancy for fetal development, aids red blood cell formation (leafy greens, fortified grains)
• Vitamin B12 (Cobalamin) maintains nerve function and myelin formation, essential for DNA synthesis and red blood cell production (animal products, fortified foods)

Absorption of water-soluble vitamins

• Absorption mechanisms include passive diffusion for some vitamins and carrier-mediated transport for others requiring specific proteins
• Absorption sites primarily in small intestine with villi and microvilli increasing surface area, limited absorption occurs in stomach
• Transport in bloodstream occurs dissolved in plasma or bound to carrier proteins for efficient distribution
• Cellular uptake facilitated by specific transport proteins or through facilitated diffusion across cell membranes
• Storage limitations result in minimal retention in body tissues, excess amounts typically excreted in urine necessitating regular intake

Sources of water-soluble vitamins

• Vitamin C abundant in citrus fruits (oranges, lemons), berries (strawberries, blueberries), and bell peppers
• B-complex vitamins found in whole grains (brown rice, quinoa), lean meats (chicken, turkey), and legumes (lentils, beans)
• Factors affecting absorption include dietary fiber content potentially binding vitamins, alcohol consumption interfering with absorption, cooking methods potentially destroying heat-sensitive vitamins
• Bioavailability considerations involve food processing techniques, storage conditions affecting vitamin stability, presence of antinutrients (phytates, oxalates) inhibiting absorption

Deficiencies of water-soluble vitamins

• Vitamin C deficiency leads to scurvy characterized by weakened blood vessels, impaired wound healing, and fatigue
• Thiamin deficiency results in beriberi affecting cardiovascular and nervous systems, Wernicke-Korsakoff syndrome in severe cases
• Riboflavin deficiency causes ariboflavinosis with symptoms including skin disorders, mouth sores, and eye problems
• Niacin deficiency leads to pellagra characterized by dermatitis, diarrhea, and dementia
• Vitamin B6 deficiency associated with anemia, weakened immune system, and increased risk of depression
• Folate deficiency during pregnancy increases risk of neural tube defects in fetus, can cause megaloblastic anemia
• Vitamin B12 deficiency results in pernicious anemia and potential irreversible neurological damage
• General consequences of deficiencies include reduced energy metabolism, compromised immune function, increased risk of chronic diseases (cardiovascular disease, osteoporosis)