Water Soluble Vitamins part 3
This is the third in our series of water-soluble vitamins.
Vitamins B12, is one of the most elusive and essential vitamins that we need. It is needed for the production of red blood cells, and thus prevents anemia. Very often, individuals are told that they need to take iron supplements to combat anemia, or because they have an iron deficiency. This is not always the case, and the lack of vitamins B12 is a direct cause of anemia, and taking an abundance of iron, will not have a high impact on this problem, but will give rise to many side effects. If you are taking iron because you have anemia, try taking a lower dose and taking a vitamin B12 in addition. Iron in itself, will not automatically be made into red blood cells, it needs to vitamins B12 to make these cells, it so it follows that vitamins B12 and iron are necessary together to increase your red cell count. Vitamin B12 and iron, also need folic acid to synthesize correctly, and the three constituents are vitally important in the synthesis of genetic material. Vitamins B12 is also important for the nervous system, and frequently can be a remedy for nervous twitches. Amino acids, the building blocks of proteins, are therefore reliance on vitamin B12 and folic acid for their conversion.
Unfortunately the two main B12 is a byproduct of animals, and other living organisms. If you are a vegetarian or vegan, you will be especially prone to pernicious anemia, and it will be necessary to take vitamin B12 supplements, with iron and folic acid, to keep your red cell counts high, and to combat lethargy.
Vitamin B7, biotin, is sometimes called vitamin H. helps the body to utilize essential fatty acids, and like some of the earlier B. complex vitamins we discussed, is necessary for the energy release of carbohydrates and proteins. Vitamin B7, is produced by our own gut bacteria and does not need to be added to any foods, however, if you have been taking antibiotics, or are under treatment for specific diseases, you may not have enough population of the necessary bacteria to produce enough biotin, under these circumstances you may need to see your doctor for treatment. biotin also has regenerative effects when applied to the skin nails, and hair. This has led to to its use as an ingredient in many age defying products, when used topically.
Finally we come to vitamin C. This is most likely the most well-known of all the vitamins, and is often seen to be the cure all for many of everyday ailments. This is not true, that vitamins C. is used extensively in many processes in the body and has high regenerative properties when used by the body in conjunction with other elements. This will see is also a major player in repairing burns, wounds, connective tissue (collagen), and for the extraction and absorption of iron from leaf vegetables, and cereals, grains. Vitamins C. is also an antioxidant, and for this reason it is known, or rather believed, to be a cure for common colds, antiaging, and various blood disorders. It also has been proven to block the formation of nitrosamines which are formed in the digestive system from nitrites in the food we eat and water we drink.
I hope these three articles have been informative for you as an introduction to the most important vitamins that are water soluble, and we will be going into greater detail in upcoming articles. So, eat healthy, see you again soon.