Water-soluble vitamins in old age

Water-soluble vitamins are a group of nutrients essential for the proper functioning of the body. Unlike fat-soluble vitamins, which are stored in the body, water-soluble vitamins are water-soluble and are not stored in large quantities, which makes their daily intake crucial.

In this session, we will explore in detail the water-soluble vitamins, their functions in the body and the food sources that provide us with these essential nutrients.

Introduction to Water-Soluble Vitamins

Water-soluble vitamins are a group of vitamins that include vitamin C and a group of B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamin). These vitamins are essential for the proper functioning of the body and perform many vital functions.

Functions of the Water-Soluble Vitamins

Each of the water-soluble vitamins has specific functions in the body:

• Vitamin C: Contributes to collagen synthesis, iron absorption, the immune system and protection against oxidative stress.

• B-Complex Vitamins: Play a role in the metabolism of carbohydrates, proteins and fats, as well as in the formation of red blood cells, the maintenance of healthy skin and hair, and nerve function.

Food Sources of Water-Soluble Vitamins

To maintain an adequate supply of water-soluble vitamins, it is essential to include foods rich in these nutrients in the diet. Some common food sources for each of these vitamins are listed below:

• Vitamin C: Citrus fruits such as oranges and lemons, strawberries, kiwis, bell peppers, broccoli and papayas.

• B-Complex Vitamins: Whole grains, legumes, lean meat, fish, eggs, dairy, nuts and green leafy vegetables.

Importance of a Diet Balanced in Water-Soluble Vitamins

Water-soluble vitamins are essential for overall health and well-being. A balanced and varied diet that includes a wide range of foods rich in these vitamins is essential to meet the body's needs. Deficiency of water-soluble vitamins can have serious health consequences, such as scurvy in the case of vitamin C or megaloblastic anemia in the case of vitamin B12.

Factors Affecting the Absorption of Water-Soluble Vitamins

The absorption and utilization of water-soluble vitamins can be affected by several factors:

• Cooking: Some vitamins, such as vitamin C, can be lost during prolonged cooking or improper food storage.

• Alcohol: Excessive alcohol consumption can interfere with the absorption of some B vitamins.

• Medications: Some medications, such as diuretics or antacids, may affect the absorption of certain water-soluble vitamins.

Supplementation of Water-Soluble Vitamins

In most cases, a balanced and varied diet provides sufficient water-soluble vitamins to maintain health. However, in certain situations, such as pregnancy, lactation or specific deficiencies, supplementation under the supervision of a health professional may be necessary.