Water-Soluble Vitamins: B-Complex and Vitamin C

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*no. 9.312*

*Water-Soluble Vitamins: B-Complex and Vitamin C*

by L. Bellows and R. Moore^* (11/12)

-Quick Facts...-

· B-complex vitamins and vitamin C are water-soluble vitamins that are not
stored in the body and must be replaced each day.
· These vitamins are easily destroyed or washed out during food storage
and preparation.
· The B-complex group is found in a variety of foods: cereal grains, meat,
poultry, eggs, fish, milk, legumes and fresh vegetables.
· Citrus fruits are good sources of vitamin C.
· Using megadoses of multivitamins or supplements is not recommended.

-What are Vitamins?-

Vitamins are essential nutrients found in foods. They perform specific and
vital functions in a variety of body systems, and are crucial for
maintaining optimal health.

The two different types of vitamins are fat-soluble vitamins and
water-soluble vitamins. Fat-soluble vitamins — vitamins A, D, E and K —
dissolve in fat before they are absorbed in the bloodstream to carry out
their functions. Excesses of these vitamins are stored in the liver, and
are not needed every day in the diet. For more information on fat-soluble
vitamins, see fact sheet /9.315 Fat-Soluble Vitamins: A, D, E, and K/.

In contrast, water-soluble vitamins dissolve in water and are not stored by
the body. Since they are eliminated in urine, we require a continuous daily
supply in our diet. The water-soluble vitamins include the vitamin
B-complex group and vitamin C.

Water-soluble vitamins are easily destroyed or washed out during food
storage or preparation. Proper storage and preparation of food can minimize
vitamin loss. To reduce vitamin loss, always refrigerate fresh produce,
keep milk


Source: www.ext.colostate.edu/pubs/foodnut/09312.html


Vitamin - Wikipedia, the free encyclopedia

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** Vitamin **

From Wikipedia, the free encyclopedia
Jump to: navigation, search
A bottle of high potency B-complex vitamin supplement pills.

A *vitamin* (US /ˈvaɪtəmɪn/ or UK /ˈvɪtəmɪn/) is an
organic compound required by an organism as a vital nutrient in limited
amounts.^[1] An organic chemical compound (or related set of compounds) is
called a vitamin when it cannot be synthesized in sufficient quantities by
an organism, and must be obtained from the diet. Thus, the term is
conditional both on the circumstances and on the particular organism. For
example, ascorbic acid (vitamin C) is a vitamin for humans, but not for
most other animals. Supplementation is important for the treatment of
certain health problems but there is little evidence of benefit when used
by those who are otherwise healthy.^[2]

By convention, the term /vitamin/ includes neither other essential
nutrients, such as dietary minerals, essential fatty acids, or essential
amino acids (which are needed in larger amounts than vitamins) nor the
large number of other nutrients that promote health but are otherwise
required less often.^[3] Thirteen vitamins are universally recognized at
present.

Vitamins are classified by their biological and chemical activity, not
their structure. Thus, each "vitamin" refers to a number of /vitamer/
compounds that all show the biological activity associated with a
particular vitamin. Such a set of chemicals is grouped under an
alphabetized vitamin "generic descriptor" title, such as "vitamin A", which
includes the compounds retinal, retinol, and four known carotenoids.
Vitamers by definition are convertible to the active form of the vitamin in
the body, and are sometimes inter-convertible to one another, as well.

Vitamins have diverse biochemical functions. Some, such as vitamin D, have
hormone-like functions as regulators of mineral metabolism, or regulators
of cell and


Source: en.wikipedia.org/wiki/Vitamin

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