Water Soluble Vitamins For Slimming Diet |
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Water-soluble vitamins (B-complex and vitamin C, also known as ascorbic acid) are not stored in the body. In fact, these vitamins dissolve in water, so if excesses are consumed, they are usually excreted in the urine. These vitamins cannot build up excess amounts in the body. But, as a result, these vitamins need to be consumed on a daily basis in order to obtain recommended amounts. These vitamins are widely available in many food sources. What is the difference between a food that has been fortified and one that has been enriched? Fortified means that one or more nutrients have been added to a food during processing. Prior to processing these nutrients were not found in the food, as in fortifying milk with vitamin D. On the contrary, enriching a food means to add vitamins and minerals back to the food after the nutrients have been lost during the refining process. Thiamin(B-1)Thiamin plays an important role in energy metabolism. It is also required for functions of the nerves and muscles. Thiamin can be found in whole-grain breads and cereals, pork products, liver, dried beans, nuts and seeds, as well as in enriched products to which the vitamin has been added after refining. Riboflavin(B2)Riboflavin assists the body in releasing energy from carbohydrates, fats, and proteins. Primary sources of riboflavin are milk and milk products, but enriched and whole-grain cereals, organ meat (such as liver, kidney, or heart), meats, poultry, eggs, fish, dark green leafy vegetables, and nuts also provide this vitamin. NiacinNiacin is mainly involved in energy metabolism, but it assists in keeping the skin and nervous system healthy as well. Whole-grain and enriched breads and cereals as well as meats, poultry, fish, peanut butter, legumes, and nuts are main sources of this vitamin. |
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Pantothenic AcidThis vitamin plays an important role in energy metabolism, but it also promotes growth as well. It can be found in a variety of food sources, including meats, poultry fish, whole-grain breads and cereals, legumes, milk, fruits, and vegetables. BiotinBiotin helps produce energy from carbohydrates, proteins, and fats. It is found in egg yolks, yeast, cereals, liver, cheese, and nuts. Vitamin B6Vitamin B6 plays an essential role in the metabolism of fats and in helping build body tissues. Its food sources include meats, fish, poultry, pork, organ meats, dairy products, whole grains, and some fruits and vegetables, like bananas, cantaloupe, broccoli, and spinach. Folate (Folic Acid)Important particularly to women of childbearing age, this vitamin assists in developing new cells in the body and in synthesizing DNA (the genetic makeup of the cells). Dark green leafy vegetables are a main source of this vitamin, along with liver, yeast, wheat germ, legumes, oranges, cantaloupe, and broccoli. Enriched breads and cereal products also supply adequate amounts of folate. Vitamin B12 (Cobalamin)Vitamin B12 helps folate function. It also is necessary for growth and maintenance of healthy nerve tissue and the formation of red blood cells. Because it is primarily found in meat, poultry, fish, eggs, and dairy products, this vitamin is often a concern of vegetarians. Strict' vegetarians who do not eat any meat, eggs, fish, or dairy products must often seek alternative sources of vitamin B12. Vitamin C (Ascorbic Acid)A well-known vitamin, vitamin C performs a number of important functions within the body. It helps in the formation of collagen, which holds the cells together that are necessary for healthy bones, cartilage, muscles, and blood vessels; assists in wound healing; increases the absorption of iron and calcium; serves as an antioxidant in preventing cell damage; and protects against illness and disease. Vitamin C is abundant in fruits and many vegetables including citrus fruits, cantaloupe, strawberries, broccoli, potatoes, tomatoes, cabbage, dark green leafy vegetables (such as romaine lettuce, spinach, turnip greens), and green and red peppers. |
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