FAST FACTS: WATER SOLUBLE VITAMINS

  • These vitamins dissolve in water

  • Used by the body immediately- not stored

  • Essential water-soluble vitamins must be consumed daily

  • Pee out whatever the body doesn't need

BIOTIN

Benefits:

  • Blood sugar balance

  • Prenatal development

  • Skin, hair & nail health

Food Sources:

Almonds, carrots, eggs, liver, oats, onions, peanuts, salmon, sweet potato, tomatoes, whole-grain cereals, walnuts

PANTOTHENIC ACID aka VITAMIN B5


Benefits:

  • Heart health

  • Energy production

  • Fat metabolism

  • Skin health/wound healing

Food Sources:

Avocado, broccoli, cheese, chicken, dark leafy greens, eggs, halibut, milk, mushrooms, salmon, soybeans, spinach, yogurt

VITAMIN B1 aka THIAMIN


Benefits:

  • Antioxidant protection

  • Heart health

  • Cognition & brain health

  • Energy production

  • Metabolism

  • Nervous system support

Food Sources:

Barley, beans (black, lima, navy, pinto, etc.), lentils, oats, peas, sunflower seeds

VITAMIN B2 aka RIBOFLAVIN

Benefits:

  • Antioxidant protection

  • Heart health

  • Energy production

  • Metabolism

  • Migraine prevention

  • Red blood cell production

Food Source:

Almonds, asparagus, beef, broccoli, cheese, chicken, dark leafy greens, eggs, milk, salmon, tofu, soybeans, spinach, yogurt

VITAMIN B3 aka NIACIN


Benefits:

  • Antioxidant protection

  • Energy production

Food Sources:

Beef, chicken, lamb, brown rice, salmon, sardines, shrimp, tuna, turkey

VITAMIN B6 aka PYRIDOXINE


Benefits:

  • Brain & nervous system health

  • Heart health

  • Controlling inflammation

  • Hormone function

  • Immune system function

  • Metabolism

  • Mood

Food Sources:

Banana, beef, chicken, potatoes, salmon, spinach, sunflower seeds, sweet potato, tuna, turkey

VITAMIN B9 aka FOLATE, FOLIC ACID

Benefits:

  • Brain & nervous system health

  • Cancer prevention

  • Heart health

  • Mood balance

  • Prenatal development

  • Reproductive health

Food Sources:

Asparagus, beans, broccoli, dark leafy greens, edamame, lentils

VITAMIN B12 aka COBALAMIN


Benefits:

  • Bone support

  • Cognition & brain health

  • Heart health

  • DNA production

  • Energy production

  • Mood balance

  • Red blood cell production

Food Sources:

Beef, cheese, chicken, cod, crab, eggs, fortified cereal, lamb, milk, salmon, sardines, shellfish, shrimp, tuna, turkey, yogurt

VITAMIN C


Benefits:

  • Antioxidant protection

  • Bone health

  • Brain & nervous system health

  • Heart health

  • Eye health & vision

  • Immune system function

  • Mood balance

Food Sources:

Bell peppers, broccoli, Brussels sprouts, cabbage, cantaloupe, cauliflower, citrus fruits, dark leafy greens, potato, tomato


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© 2020 by Jessica Isaacs, RD