Fat Soluble Vitamins vs Water Soluble Vitamins
There are two types of vitamins, water soluble vitamins and fat soluble vitamins. Fat soluble vitamins store unused amounts in the body's fatty tissues. Which means you can ingest an excess amount over time if you take high concentrations of these vitamins. They include vitamin A, D, E and K. However, water soluble vitamins don't store in the body. The body flushes out the excess in the urine. These vitamins include vitamin C and the B vitamins. Since you can't store these vitamins, you need to eat foods containing them or use supplements daily.
What Does Vitamin C Do for the Body?
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Vitamin C helps ward off infections by improving the functioning of the immune system. It also helps prevent cardiovascular disease, eye problems, prenatal problems and wrinkly skin. If you have a high blood level of vitamin C, chances are you're in overall good health. Vitamin C also can help prevent stroke because it makes blood vessels stronger.
You can take too much vitamin C, but instead of storing it, you excrete it in your urine. However, it can also cause stomach upset, diarrhea or play havoc with your kidneys if you overload with mega doses. You can avoid this by taking a buffered vitamin C tablet or making your own non-acidic C. Simply grind the vitamin C tablet in a coffee bean grinder. Mix one teaspoon of the vitamin C with 1/3 teaspoon of baking soda in a tall glass. Add a very small amount of water because it fizzes and will spill if you add too much water. Once the fizzing stops, add enough water to fill the glass.
If you eat large amounts of fruits and vegetables and take the RDA of 75-90 milligrams as a supplement, you still may not have enough vitamin C in your blood. Some doctors suggest that taking 500 milligrams of supplement daily in addition to eating five servings of fruits and vegetables daily.
Water Soluble Vitamin B Complex
There are a number of B vitamins, each doing something different for the body. These water soluble vitamins include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and a variety of cobalamins (B12).
- A deficiency of vitamin B1 causes beriberi, a disease of the nervous system causing weight loss, pain in the limbs, weakness, irregular heartbeat, edema and emotional disturbance. Occasionally it causes death or heart failure.
- Vitamin B3 deficiency leads to pellagra with symptoms of aggression, insomnia, weakness, dermatitis, mental confusion and diarrhea. It also can lead to death.
- Pantothenic acid (B5) deficiency may cause acne. It also can lead to premature graying of hair, the inability to handle stress and inability to produce important neurotransmitters.
- A lack of vitamin B6 causes depression, a form of anemia, skin disorders, high blood pressure and water retention. B6 is involved in over 100 chemical reactions in the body. It helps make amino acids to build protein for tissue repair, aids in the creation of neurotransmitters in the brain and helps prevent brain and vascular disease as well.
- Vitamin B7 deficiency can cause depression, muscle pain, fatigue, hair loss and anemia. It may cause dry scalp and dermatitis. If an infant has B7, deficiency it can cause neurological disorders and stunted growth.
- Vitamin B9 deficiency also causes macrocytic anemia. If a pregnant woman is deficient, it can lead to birth defects in her child. Some research shows it slows change in the brain caused by aging.
- The last of the water soluble vitamins, vitamin B12, can help prevent certain types of cancer. Since it regulates the nervous system, taking the vitamin can reduce potential chances of depression, stress or brain shrinkage. It helps prevent stroke, high blood pressure and is essential for healthy skin, hair and nails.
Vitamin B2 deficiency leads to cracks in the lips, sensitivity to sunlight,
tongue inflammation, dermatitis and edema of the pharyngeal and oral mucosa.
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