Water-soluble vitamins

Vitamins are nutrients that the body needs in small amounts for it to be healthy and to function as it should. Water-soluble vitamins are delivered to the body's tissues but not stored in the body. They are found in many foods of animal and plant origin and in dietary supplements and must be replenished daily.

1.Which vitamin is water-soluble? Some water-soluble vitamins include ascorbic acid (vitamin C), thiamin, riboflavin, niacin, vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine), folacin (vitamin B9), vitamin B12, and vitamin B5.
1.1 Vitamin C Vitamin C works in the body as L-ascorbic acid or dehydroascorbic acid. The best known function of vitamin C is as an essential cofactor for enzymes to hydroxylate prolyl and excess lysyl, and to synthesize connective tissue proteins. The recommended (RDA) vitamin C requirement for adults should be at 60 mg/day.
Since the turn of this century, the amount of vitamin C in the food supply has increased dramatically. This is partly because citrus fruits and dark green vegetables are more abundant in the daily diet and partly because vitamin C is obtained from certain foods. According to the United States Department of Agriculture's Continuous Survey of Food Intakes of Individuals (CSFII) in 1985 (USDA, 1987), the average vitamin C intake for children aged 1 to 5 years was 187% of the RDA and for children aged 1 to 5 years was 187% of the RDA. women 19 to 50 years old is 125% of the RDA. For men aged 19 to 50, the average intake was 207% of the RDA (USDA, 1986), based on 1-day intake.
NHANES II National Health and Nutrition Examination Survey, conducted from 1976 to 1980, indicated that 3% of respondents aged 3 to 74 years had low serum vitamin C levels. Therefore, the Joint Nutrition Surveillance Review Committee concluded that vitamin C should be a high priority for future monitoring (DHHS-USDA, 1986). The 1977-1978 National Food Consumption Survey (NFCS) indicated that 73% of vitamin C intake came from fruits and vegetables.
The highest levels of vitamin C are found in green peppers, broccoli, citrus fruits, strawberries, melons, tomatoes, raw cabbage and green vegetables like spinach, turnips and broccoli. Vitamin C loss occurs when foods are cooked in large amounts of water, exposed to extreme heat, or exposed to air.
Epidemiological studies suggest that foods containing vitamin C and possibly vitamin C itself are protective against cancer or have no association with the disease. The strongest evidence for a protective effect of vitamin C is associated with gastric cancer. Findings are inconsistent for colon, rectal, and lung cancers. However, regular consumption of these foods, especially those rich in β-carotene, is strongly associated with a protective effect against lung cancer. One problem in drawing conclusions about vitamin C and cancer is that the main sources of vitamin C, fruits and vegetables also contain other potential protective factors, such as dietary fiber, whose dietary intake is similar. closely related to vitamin C intake. Protective effect. from other nutrients, such as vitamin A, carotenoids and vitamin E, cannot be excluded. In animal experiments, vitamin C can inhibit the onset of some cancers, such as skin cancer and renal carcinoma. The possible mechanisms of action of ascorbic acid are blocking the formation of nitrosamines and reducing other highly active endogenous compounds such as superoxide radicals.

1.2 Thiamin Thiamine or vitamin B1 works in the body as thiamine pyrophosphate (TPP), a coenzyme for aldehyde conversion that is active in carbohydrate metabolism and decarboxylation of α-keto acids such as pyruvate. Vitamin B1 plays an important role in sugar metabolism and provides energy for the nervous system and muscles. The need for thiamin is directly correlated with carbohydrate intake and increases with increased metabolic rate in circumstances such as pregnancy, lactation or increased exercise. The 1980 RDA of 0.5 mg/1,000 kcal was established to maintain normal levels of TPP-dependent erythrocyte transketolase activity and urinary excretion. For those with a total caloric intake of less than 2,000 kcal per day, a supplement of at least 1.0 mg of thiamin/day is recommended. Foods high in vitamin B1 include meat, fish, whole grains, oats, and vegetables.
1.3 Riboflavin As a coenzyme (flavin mononucleotide and flavin adenine dinucleotide), riboflavin (vitamin B2) functions in redox reactions in energy production, in the respiratory chain and in many other metabolic pathways of body. The best food sources of riboflavin include liver, milk, dark green leafy vegetables, breads and cereals. The 1980 RDA for riboflavin was 0.6 mg/1,000 kcal, a minimum of 1.2 mg/day is recommended for people with calorie intake less than 2,000 kcal/day. In 1985, the mean intakes for men and women aged 19 to 50 years were 0.82 mg/1,000 kcal and 0.88 mg/1,000 kcal, respectively (USDA, 1986, 1987), for children 1 to 5 years old is 1.12 mg/1,000 kcal (USDA, 1987).
The food groups that contribute the most vitamin B2 in the diets of women and children are cereal products, milk and dairy products, meat, poultry and fish.
1.4 Niacin In the nutritional literature, the term niacin is used generically to include the active forms of vitamin B3, nicotinic acid, and nicotinamide. However, estimates of niacin requirement take into account preformed niacin as well as the amount of niacin equivalent (NE) obtained in the body from tryptophan metabolism. For this purpose, it is estimated that when an adult consumes 60 mg of tryptophan, sufficient amounts are oxidized to produce 1 mg of niacin (NRC, 1980).
Hundreds of enzymes in the body require niacin in the coenzyme to form nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). Many reactions use enzymes, which are involved in energy metabolism. Therefore, the 1980 RDA was set at 6.6 niacin equivalents (NE) per 1,000 kcal and recommended consumption of no less than 13 NE when caloric intake was less than 2,000 kcal. One NE is equivalent to 1 mg of niacin or 60 mg of tryptophan.
CSFII of 1985 indicated that the average intake of preformed niacin for women (USDA, 1987) and men (USDA, 1986) 19 to 50 years old was 10.8 NE/1,000 kcal, while for men (USDA, 1986) 19 to 50 years old was 10.8 NE/1,000 kcal, while for children aged 1 to 5 years was 9.6 (USDA, 1987). The average US diet is estimated to provide 500 to 1,000 mg or more of tryptophan per day, providing 8 to 17 NE (NRC, 1980).
Grain products, meat, poultry, and fish were the most important sources of preformed niacin reported in the CSFII in 1985 and 1986. In addition, nuts and legumes were identified as additional sources. Niacin is good for the body.

5 Vitamin B6 Vitamin B6 is the general term used for pyridoxine, pyridoxal and pyridoxamine, their coenzyme forms pyridoxal phosphate and pyridoxamine phosphate. Vitamin B6-dependent enzymes are required in a wide range of reactions, most of which involve amino acid metabolism.
A major difficulty in assessing vitamin B6 intake is that the value of B6 content in foods is unreliable. In the NFCS 1977-1978, 72% of respondents consumed at least 80% of the desired ratio of vitamin B6 to protein, when in fact only 39% had at least 80% of the vitamin B6 RDA. The 1985 CSFII showed that, on a single day surveyed, the average male 19 to 50 years old consumed 85% of their RDA B6, but only 27% of women consumed 70% or more of their RDA B6 (USDA, 1986 , 1987 ). However, the average vitamin B6 to protein ratio was 0.019 for women, even though 43% of them consumed less than 50% of the RDA (USDA, 1987).
Not meeting the RDA does not mean the diet is deficient, as actual requirements vary among different people in a population. Women in the low-income group have lower vitamin B6 intake than women in the higher-income group.
The main food sources of vitamin B6 in the surveys were meat, poultry, fish, grain products, fruits and vegetables. More studies are needed on the adequacy of vitamin B6 and the nutritional status of the population for this vitamin (DHHS-USDA, 1986).
1.6 Vitamin B12 Vitamin B12 are physiologically active cobalamins. The coenzyme (5'-deoxy adenosyl) and methyl forms of this vitamin are required for the regeneration of the active folate coenzyme, for the methylation of homocysteine ​​to form methionine, and for the metabolism of propionate. Vitamin B12 is also required in fatty acid and fatty acid metabolism through its role in the isomerization of methylmalonyl-CoA to succinyl-CoA. Vitamin B12 is synthesized by bacteria and is found only in animal foods such as meat, milk and dairy products, and eggs.
RDA 1980 is 3 μg/day for individuals 7 years of age and older. National surveys indicate that enrollment rates are higher for men than for women and higher for those in higher economic groups. The 1985 CSFII indicated that 60% of women aged 19 to 50 consumed 100% of the RDA or more (USDA, 1987).

1.7 Folacin (Folic Acid or Folate) The amount of Folicin absorbed has been poorly studied, because the value of this vitamin in the food ingredient list applies. In addition, current analytical methods for this vitamin are not really reliable. There is also some concern that the 1980 RDA for folacin is unrealistically high (DHHS-USDA, 1986).
Folacin coenzyme is essential in the body to convert carbon units. They are required for the synthesis of purine, methionine and thymidylate, for the catabolism of histidine, and for the conversion of serine to glycine. The metabolism of folacin and vitamin B12 are linked because normal activity of methyl vitamin B12 is required to maintain the metabolically active form of folacin.

The 1980 RDA was set at 400 μg/day for those 11 years of age and older. The first national survey to report folacin intake was the CSFII in 1985. Women aged 19 to 50 years had an average intake of 189 μg/day (USDA, 1987), while the intake of men was 19 to 50 years of age with an average of 305 μg/day (USDA, 1986).
On a limited database, women 20 to 44 years of age reported in NHANES II have the highest risk of folacin deficiency (Senti and Pilch, 1984). The Joint Nutrition Surveillance Review Committee gave high priority to monitoring vitamin C status, as several low serum values ​​were reported in NHANES II and concluded that thiamin, riboflavin, and niacin should be continued. follow. That committee also recommended further investigation into the relationship between dietary intake and nutritional status of both vitamin B6 and folacin (DHHS-USDA, 1986).
Basically, water-soluble vitamins are essential for the development of each of our bodies, so in our daily diet it should be fully supplemented through healthy food sources.
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