Water Soluble Vitamins
Vitamin B-1 - Thiamin
What it does:
Thiamin is a key player in your body's metabolic cycles. It helps digest carbohydrates, keeps your entire nervous system, heart and muscles functioning properly. It also helps balance your appetite.
Where it's found:
Vitamin B-1 is found in nuts, whole grains, legumes (beans, peas, etc), organ meats and pork.
What happens when you don't have enough:
Not enough thiamin is not good. Insufficient levels can cause heart damage, weakness, confusion and even paralysis.
What happens if you have too much:
Too much thiamin can cause rapid heart beat, insomnia, headaches and weakness.
Vitamin B-2 - Riboflavin
What it does:
Riboflavin is necessary for metabolizing pretty much everything we eat into energy. It is also important for maintaining healthy skin and eyes and generally promotes good health throughout the body.
Where it's found:
Vitamin B-2 is found in dairy products, dark green leafy vegetables (yet again) and whole grains.
What happens when you don't have enough:
Low riboflavin levels can lead to increased sensitivity to the sun and some skin conditions.
Vitamin B-3 - Niacin
What it does:
In addition to aiding in digestion, metabolizing, maintenance of the nervous system, Niacin also helps to lower blood pressure and reduce cholesterol levels.
Where it's found:
Niacin is fond in meat, milk, eggs, poultry, fish, whole grains and nuts.
What happens when you don't have enough:
Symptoms of not enough Niacin can include weakness, dizziness, loss of appetite, confusion, diarrhea and skin conditions.
What happens if you have too much:
Too much Niacin can lead to low blood pressure, nausea, diarrhea, rash and swelling of the tongue.
Vitamin B-6 - Pyridoxine
What it does:
Vitamin B-6 is key in synthesis and breakdown of amino acids, the fundamental building blocks of proteins. It also contributes to metabolizing fats and carbohydrates, helps maintain a healthy nervous system, and promotes healthy skin and blood.
Where it's found:
B-6 can be found in meat, poultry, fish, whole grains, enriched bread and cereal, legumes (beans, peas, etc) and the ever-healthy green and leafy vegetables.
What happens when you don't have enough:
Lack of B-6 can cause skin disorders, anemia and nervous system disorders such as twitching and convulsions.
What happens if you have too much:
Too much B-6 can cause nerve damage, weakness and bloating.
Vitamin B-12 - Cobalamin
What it does:
B-12 helps our bodies form red blood cells, metabolize our nutrients, maintain a healthy nervous system and absorb calcium.
Where it's found:
B-12 is present in meat, poultry, fish, eggs and dairy products.
What happens when you don't have enough:
Not enough B-12 can lead to fatigue and anemia.
Vitamin C - Ascorbic Acid
What it does:
Vitamin C is essential for all sorts of things. It acts as an antioxidant to prevent pollutants from becoming cancer-causing agents in the body. It is required in order for your body to produce collagen, the glue responsible for holding all types of tissues together. It aids in wound healing and promotes healthy gums, teeth and bones. It helps the body fight infection and colds and may prevent some cancers. According to the late Dr. Linus Pauling, a two-time Nobel laureate and one of the leading experts on Vitamin C, Vitamin C will decrease the risk of getting certain cancers by 75%.
Where it's found:
Vitamin C can be found in citrus fruits, broccoli, tomatoes, melons, dark green leafy vegetables, cabbage, strawberries and potatoes.
What happens when you don't have enough:
Not enough Vitamin C can cause anemia, infections, sore gums, muscle pain, joint pain and scurvy.
What happens if you have too much:
Too much Vitamin C can cause diarrhea.
By now, if you have been paying attention, you will have learned one thing for sure: Eat your green leafy vegetables!!!