Water-soluble vitamins for nutrition.

Water-soluble vitamins are contained in the aqueous compartments of food. When they dissolve in water, they are eliminated through urine, which forces us to ingest them frequently to cover the required amounts and allows us to consume them without fear of excesses, because they are easily eliminated without adverse consequences for the organism.

Vitamin B1 (Thiamine)

Functions:

• It is part of a coenzyme involved in the metabolism of carbohydrates, fats, proteins and nucleic acids (DNA, RNA).

• It is involved in the development of the heart, nervous and digestive systems.

Consequences of vitamin b1 deficiencies in the organism: Light deficiencies cause disorders at the nervous system level, which can manifest with irritability, depression, lack of memory and lack of concentration. In case of severe deficiencies, they cause the beriberi syndrome, which manifests itself with neurological, muscular and cardiac disorders.Foods containing vitamin b1:

• In foods of vegetable origin, it can be found in whole grains of rice, wheat, and corn. Also in mushrooms, nuts, legumes, vegetables and fresh fruits.

• In foods of animal origin, it can be found in meat, fish, offal, eggs and dairy products.

• When preparing foods containing vitamin B1, it should be taken into account that vitamin B1 suffers losses due to the action of heat.

Vitamin B2 (Rivoflavin)

Functions:

• Production of energy for the functioning of the organism.

• Due to its oxygenating function, it contributes to the health of the skin, mucous membranes and cornea, making it essential for good vision.

Consequences of vitamin B2 deficiencies in the organism: Its deficiencies, very rare in the organism, can be manifested by cutaneous-mucosal symptoms, such as ulcers in the corners of the lips. They can also cause nervous and ocular disorders.

Foods containing vitamin b2 :

• It can be found in dairy products, meats, liver, eggs and nuts.
• Vitamin b2 is very sensitive to ultraviolet radiation and irradiation. However, it is heat stable, so it is not destroyed during cooking.

Vitamin B3 (Niacin or vitamin PP).

Functions:

• Vitamin b3 is involved in energy metabolism, especially in the metabolism of glucose, fat and alcohol.

• It performs other functions related to the nervous system, the digestive system and the skin.

• It participates in the synthesis of some hormones and is essential for growth.

Consequences of vitamin B3 deficiencies in the organism: Deficiencies of this vitamin are called pellagra, it produces diarrhea, dermatitis and dementia. In very serious cases it can cause death.

Foods containing vitamin b3 (niacin or vitamin pp):

• It can be obtained in foods of animal origin such as meat, fish, milk derivatives and eggs.

• It can be obtained in foods of vegetable origin in cereals and nuts.

Vitamin B5 (pantothenic acid)

Functions:

• Involved in the synthesis of proteins, carbohydrates and fats.

• Involved in the synthesis of steroid hormones and some neurotransmitters.

Consequences of vitamin b5 deficiencies in the body: Can cause peripheral sensory damage, fatigue, allergies, nausea and abdominal pain. Foods containing vitamin b5 (pantothenic acid): It is a vitamin that in general is very abundant in almost all foods of animal and vegetable origin. Vitamin B6 (Pyridoxine).

Functions:

• It participates in the formation of hemoglobin, nucleic acids (DNA, RNA) and lecithin.

• It is involved in the metabolism of proteins and fatty acids.

• Its functions are related to cognitive development, the immune system and the activity of steroid hormones.

Consequences of vitamin B6 deficiencies in the organism:

• Neurological abnormalities are manifested, including peripheral neuritis, which causes pain in the upper and lower extremities.

• Irritability, weakness, insomnia and alterations of the immune function.

Foods containing vitamin B6 (pyridoxine): It is found in meats, especially liver, fish, legumes and nuts. Vitamin B9 (Folic Acid)

Functions:

• It participates in the formation of blood cells and dna in rapidly dividing cells. Its needs increase in the first weeks of gestation.

• It is involved in the proper functioning of the immune system.

• It is considered anti-anemic and helps to maintain energy reserves.

Consequences of vitamin B9 deficiencies in the organism:

• Its deficiency in women prior to pregnancy, causes deformities in the placenta that could cause miscarriage, or birth defects in the baby, such as anencephaly and spina bifida.

• Its deficiency in women during pregnancy may cause the baby to be premature or have a low birth weight.

Foods containing vitamin b9 (folic acid):

• In plant foods such as chard, spinach and legumes.

• It can be found in foods of animal origin such as liver.

• When preparing foods containing vitamin b9, it must be taken into account that vitamin b9 suffers losses due to the action of heat and oxygen.

Vitamin B12 (Cobalamin)

Functions:

• It is considered anti-anemic.

• It participates in cell metabolism, especially in the synthesis and regulation of DNA.

• It is involved in the metabolism of amino acids, fatty acids and carbohydrates.

• It is essential for the functioning of the brain, the nervous system, the formation of blood and the cells of the human body.

Consequences of vitamin b12 deficiencies in the body:

• They cause immature red blood cells to become larger than normal in size, a disease known as megaloblastic anemia.

• Delayed growth, thinness, pallor, fatigue, nausea and diarrhea.

Foods containing vitamin b12 (cobalamin): It is found in foods of animal origin. The most important source is liver, although it can also be found in kidneys, meat, eggs, dairy products and oily fish.

Vitamin C (Ascorbic acid).

Functions:

• It is a potent antioxidant associated with beneficial effects on the immune system and on the aging process.

• Facilitates the absorption of other vitamins and minerals.

• Protects the endothelial tissue that lines the inner area of blood vessels and the heart.

• Participates in lipoprotein metabolism.

Consequences of vitamin C deficiencies in the organism: Its deficiencies in the organism cause scurvy, a disease that manifests itself mainly in the gums, with the loosening of the teeth. Without proper medical treatment, it can lead to death.Foods containing vitamin C (ascorbic acid):

• In fresh fruits such as kiwi, lemon, tangerine, orange, grapefruit and guava.

• In vegetables such as lettuce, spinach, broccoli, tomato, bell pepper, carrot, cauliflower and cabbage.

• When preparing foods containing vitamin C, it should be taken into account that vitamin C suffers considerable losses during cooking.