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Water-soluble vitamins dissolve in the body’s watery fluids. Unlike fat-soluble vitamins, water-soluble vitamins are not stored in the body and any excess is passed out of the body through urine. As a result, water-soluble vitamins are easy for a deficiency.

Thiamin (Vitamin B1)

The body needs thiamin to help convert carbohydrates into energy and to keep brain, nerves and heart cells healthy. Although rare, a severe thiamin deficiency can lead to a disease called beriberi which causes muscle wasting and paralysis.

Good food sources of  thiamin are pork, liver, fish, oranges, peas, peanut butter, wheat germ, beans, and whole grains.

Riboflavin (Vitamin B2)

Riboflavin also plays a role in converting food to energy and is needed for the formation of red blood cells. Riboflavin helps promote healthy skin and normal vision as well. A deficiency in riboflavin can cause dry, scaly skin, and can make the eyes sensitive to light.

Riboflavin is found naturally in many foods, especially meat, milk products, and dark-green leafy vegetables. It’s also added to flour, bread, and most breakfast cereals.

Niacin (Vitamin B3)

Niacin is another B vitamin that helps convert food to energy. In addition, niacin helps maintain healthy skin, nerves, and digestive system. A niacin deficiency is rare, but if it does occur the symptoms include: diarrhea, mouth sores, skin changes, nervous disorder, dermatitis, mental confusion, and can even cause death.

Good sources of niacin are meat, chicken, fish, beans, peas, peanut butter, milk, diary products, nuts.

Pyridoxine (Vitamin B6)

The body needs pyridoxine to form red blood cells, antibodies, and insulin. Pyridoxine also helps to maintain normal brain functioning. Symptoms of a pyridoxine deficiency are: changes in skin, mental confusion, nervous disorder, anemia, and can also cause convulsions in infants.

Food  which are good sources pyridoxine: meat, fish, chicken, peanuts, beans, peas, bananas, avocados, potato.

Cobalamin (Vitamin B12)

Vitamin B12 helps the body form red blood cells, is needed for normal nervous system functioning, and is required for DNA synthesis. A B12 deficiency may cause nervous disorders and pernicious anemia. Vitamin B12 needs “intrinsic factor” to be absorbed. Since intrinsic factor is made by the stomach lining, those with gastrointestinal problems may need to have injections so B12 gets directly into the bloodstream.

Cobalamin contained in: meat, chicken, fish, milk, yogurt, cheese, eggs.

Folic Acid (Folacin, Folate)

Folic acid plays a role in cell division and forming red blood cells. Folic acid is also needed to make DNA and has been found to reduce neural-tube birth defects in newborns. A folic acid deficiency may result in anemia and abnormalities in the digestive system.

Folic acid natural sources:dark-green leafy vegetables, liver, orange juice, beans, avocados, beets.

Biotin

Also needed for conversion of food to energy, biotin plays a role in turning both fats and carbohydrates into energy. Biotin may also help prevent buildup of fat deposits.

Good sources of biotin are liver, oatmeal, eggs, peanut butter, milk, salmon, clams, bananas.

Pantothenic Acid

Another B-vitamin that helps convert food to energy, pantothenic acid also helps stabilize blood sugar levels, helps the body defend against infection, and protects hemoglobin as well as nerve, brain, and muscle tissue.

Pantothenic acid is included in: liver, meat, fish, chicken, whole grains, beans.

Vitamin C (Ascorbic Acid)

Vitamin C is needed for the development and maintenance of fat, muscle, and bone. It also helps in wound healing, and plays a role in the syntheses of hormones. Vitamin C also increases the absorption of iron. Deficiencies of vitamin C are rare, but if it does occur, symptoms include: lowered resistance to infection, sore gums, and in severe cases, scurvy.

Good sources of vitamin C include citrus fruits, berries, tomatoes, broccoli, kiwi, mangos, and yellow peppers.

The Vitamin B group contains eight vitamins and four related substances that work closely with each other.
Pyridoxine, folic acid, and cobalamin are essential for immune system. Folic acid protects our skin, lungs, and intestines against infection. Without enough folic acid and cobalamin we can’t produce enough white blood cells.

The best way to avoid a deficiency of B vitamins is to eat a varied diet of fresh fruit, an abundance of vegetables, whole grains, legumes, nuts and seeds, and other food as desired. Some of these B vitamins can also be made by friendly bacteria in a healthy colon and absorbed into circulation.

Food sources of Vitamin B1 (Thiamin)

Thiamin is found in small but sufficient quantities in most nutritious foods, especially whole grains. Only highly refined foods are lacking in thiamin. Pork products are very high in thiamin. Healthy foods rich in thiamin include soy milk, acorn squash, pistachio nuts, fortified foods, green peas, and watermelon.
Cooking can reduce thiamin in two ways. Thiamin is destroyed by heat.

Food sources of Vitamin B2 (Riboflavin)

The best riboflavin sources for are whole grains and green leafy vegetables;
Spinach, broccoli, chard, and asparagus are all rich sources of riboflavin. Almonds and soybeans are good sources. Dairy products have large amounts of riboflavin. Nutritional yeast is high in riboflavin and many other nutrients

Food sources of Vitamin B3 (Niacin)

Good sources of niacin are cooked whole grains, legumes, and seeds. Enriched grains, mushrooms, leafy green vegetables, and nutritional yeast are other good sources. Pork, beef, chicken, fish, and dairy products are very high in niacin, but are also high in cholesterol.

Food sources of Vitamin B5 (Pantothenic Acid)

Healthy food sources of pantothenic acid are whole grains, nuts and seeds, nutritional yeast, sweet potatoes, legumes, mushrooms, tomatoes, and broccoli.

Food sources of Vitamin B6 (Pyridoxine)

Bananas, fortified cereal, spinach, chicken, salmon, and potatoes are high in vitamin B6. Vitamin B6 is easily destroyed by heat.

Food sources of Vitamin B12

Vitamin B12 is found only in foods made from animal products, such as meat, dairy products, and eggs. It is also available from nutritionally fortified yeast, although it is not found in brewer’s yeast.
Vitamin B12 is also found in many fortified vegetarian foods, such as soy milk. Vitamin B12 is made by bacteria in the colon.