Micronutrients: vitamins, water-soluable

Water-Soluble Vitamins

Vitamin C:
- Vitamin C also called ascorbic acid.
- Found in fruits and vegetables, especially citrus fruits, strawberries, kiwi, bell peppers, and broccoli.
- Supports the immune system, tissue repair, and iron absorption.
- Lack of vitamin C can cause scurvy, which is characterised by fatigue, swollen and bleeding gums, joint pain and anaemia.
B Vitamins:
- B Vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folic acid), and B12.
- Common sources include whole grains, beans, peas, nuts, meat, eggs, and dairy products.
- B Vitamins are essential for energy production, amino acid metabolism and cell division.
- Deficiency in certain B vitamins can lead to conditions such as beriberi, pellagra, anaemia and nerve damage.
Absorption and Transport:
- Water-soluble vitamins are easily absorbed by the body directly into the bloodstream.
- They are not easily stored in the body. Any excess vitamins beyond what’s needed is typically excreted in urine, making consistent dietary intake important.
- Unlike fat-soluble vitamins, they typically don’t pose a risk for toxicity when consumed in excess amounts from food sources.
Cooking and Preservation:
- Water-soluble vitamins are sensitive to light, heat, and chemical processes.
- They can be destroyed by overcooking. To preserve these vitamins, it’s best to steam, microwave or quickly stir-fry vegetables.
- They can leach into water during cooking. If possible, use cooking water in sauces or soups to retain the vitamins.