Water-soluble vitamins are located in foods within the aqueous compartments. Naturally, these vitamins are expelled through urine, which determines the need to ingest them regularly to cover the necessary proportions. It should also be clarified that they are vitamins that do not bring with them the fear of excess consumption, this is due to the ease and systematicity of their expulsion, and also the fact that they are not harmful in high doses.
Vitamin B1 [Tiamen]
Main functions:
- Intervention during metabolism in carbohydrates, fats, proteins and nuclear acid [RNA].
- Interferes with the structuring and functioning of the cardiovascular, neurological and digestive systems.
The consequences of vitamin B1 in the body:
- Mild deficiency causes a disorder in the nervous system, which can be expressed through symptoms such as lack of comfort, depression, memory and lack of focus.
- In the case of a consumption below the minimum, the beriberi syndrome is stimulated, which indicates a change in the nervous muscles, muscle, heart and congestion.
Foods containing vitamin B1:
- In plant foods, it is also found in whole grains of rice, wheat and corn. It can also be found in mushrooms, nuts, legumes and fresh fruits and vegetables.
- In animal foods, it is found in meat, fish and offal, eggs and dairy products.
When cooking with foods containing vitamin B1, it is important to be aware that vitamin B1 loses its values due to the effect of heat.
Main functions:
- Vitamin B3 is involved in energy metabolism, particularly in the metabolism of glucose, lipids and alcohol.
- It is also involved in other processes related to the nervous system, the digestive system and the dermis.
- It takes part in the production of hormones necessary for growth.
Consequences of vitamin B3 deficiency in the body: Vitamin B3 deficiency is known as pellagra and its common effects include diarrhea, dermatitis and dementia. In very severe cases, it can even lead to death.
Foods containing vitamin B3 [niacin or vitamin B]:
- It can be obtained from animal foods such as meat, fish, dairy products and eggs.
- It can be obtained from foods of plant origin in cereals and nuts.
Main functions:
- Involved in the production of hemoglobin, nucleic acids [DNA, RNA] and lecithin.
- It is involved in the metabolism of both proteins and fatty acids.
- Its capabilities link it to cognitive development, the immune system and steroid hormone activity.
Consequences of vitamin B6 deficiency in the body:
- Neurological disorders, including peripheral neuritis, causing pain in the upper and lower extremities.
- Psychological manifestations such as irritability, weakness, insomnia.
Foods containing vitamin B6 [pyridoxine]: It is found in a variety of foods, without specificities. It is found in meat, especially in liver, fish, legumes and nuts.
[Cobalamin] Main functions.
- It is considered an anti-anemic.
- Directly interferes with cellular metabolism, including DNA synthesis and regulation.
- Participates in the metabolism of amino acids, fatty acids and carbohydrates.
- It is essential for the normal functioning of the brain, the nervous system in general, as well as for the formation of blood and cells.
Consequences of vitamin B12 deficiency in the organism:
- It causes immature red blood cells to grow larger than normal, a condition called megaloblastic anemia.
- Stunted growth, starvation, pallor, fatigue, nausea and diarrhea.
Foods containing vitamin B12 [cobalamin]: This is a predominantly animal vitamin. The main source is liver, although it can also be found in kidneys, meat, eggs, dairy products and fatty fish.
