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Facts about Vitamin B and Vitamin C

Both Vitamin C and B are water-soluble, as they can dissolve in water. They do not stay in the body for long periods of time and they cannot be stored anywhere in the body either. They are carried to the body's tissues. They leave the body through our urine. That's why we need to regularly take in Vitamin C and Vitamin B. There is more than one vitamin B. There is vitamin B1, Vitamin B2, vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9 and Vitamin B12. Each is a water-soluble vitamin. When we do not take these vitamins, we will have a serious impact on our bodies.

The Vitamin Bs

Vitamin B1 helps convert food into energy and it helps with our neurological health. Vitamin B1 deficiency can be called beriberi, which can cause damage to the nervous system including the heart. The foods that have vitamin B1 are whole grains, fortified bread, cereal, pasta and rice, pork, fish, legumes including black beans and soybeans, nuts and seeds.

Vitamin B2 also helps with turning food into the energy we need. Vitamin B2 helps maintain our eyesight. Vitamin B2 deficiency can cause vision problems confusion and skin disorders. The foods that have vitamin B2 are eggs, kidneys, liver, lean meats, milk, green vegetables including broccoli and spinach, fortified cereals, grains, and bread, bananas, and okra.

Vitamin B3 helps turn foods into energy, helps with cell development, helps with our digestion and helps us keep a healthy appetite.

Vitamin B3 deficiency can cause a disease called pellagra, which causes diarrhea or constipation, hallucinations, vomiting, other digestive issues, and rough skin that turns red or brown in the sun. The foods that have vitamin B3 are meat including poultry, beef, pork, and fish, some nuts, legumes and grains, fortified bread and cereals.

Vitamin B5 makes blood cells as well as converting food into energy. Vitamin B5 deficiency can cause tiredness, depression, sleep disorders, nausea, numbness, stomach pains, vomiting, muscle cramps, hypoglycemia, burning feet, and upper respiratory infections. The foods that have vitamin B5 are broccoli, whole grain cereals, lentils, dairy products, yogurt, white and sweet potatoes, eggs, fish, avocados, nuts, mushrooms, peas, beans, lobsters, chicken, and liver.

Vitamin B6 deficiency can cause anemia, nausea, skin disorders, depression, confusion and an increased risk of getting infections. We need to get our vitamin B6 from fish, poultry, liver, potatoes, and fruits.

Vitamin B7 breaks down fats, carbohydrates and protein in our bodies, as well as contributes keratin, which is a protein of our hair, nails and skin. Vitamin B7 deficiency can cause hair loss, seizures, depression, hallucinations, impaired immune system, numbness and tingling of the hands and feet, loss of bodily movement and increased risk of bacterial and fungal infections. We need to get our vitamin B7 from red meat, eggs, seeds, nuts, oysters, cheese, spinach and broccoli.

Vitamin B9 grows red blood cells and reduces birth defects in a fetus when a pregnant woman consumes enough of the vitamin. Vitamin B9 deficiency can cause fatigue, headaches, heart palpitations, trouble concentrating, shortness of breath, anemia, weakness, irritability, open sores in the mouth, changes in the skin, hair, fingernails colour and can affect the fetus's nervous system. The foods that we need to get the vitamin B9 are asparagus, Brussels sprouts, oranges, oranges juice, peanuts, spinach, beans including kidney beans, peas including black-eyed peas, fruits and fruit juices and dark green leafy vegetables.

Vitamin B12 helps regulate the nervous system and plays a role in growing red blood cells. Vitamin B12 deficiency can cause tiredness, confusion, anemia, depression, dementia, depression, paranoia, poor immune system, skin rashes, weight loss, lack of appetite, poor memory, soreness of the mouth and tongue, numbness and tingling of the hands and feet. The foods that we need to eat to get the needed B12 are eggs, beef liver clams, milk, cheese, fortified breakfast cereals and meat which includes fish.

Vitamin C

Vitamin C strengthens the blood vessels and the immune system. Vitamin C deficiency can cause scurvy, which results in bleeding gums, anemia, and loss of teeth. The foods that have vitamin C are oranges and orange juices, strawberries, broccoli, Brussels sprouts, potatoes, spinach, lemons, kiwi, grapefruits, kales, papayas, tomatoes, pummelos, rose hips, cranberries, camu camus, peppers such as red and green bells peppers, chilli pepper, cayenne peppers and yellow peppers and livers, kidneys and milk.

Vitamin C and B are water-soluble vitamins that have a big impact on our bodies. Since we cannot store them in our bodies and we cannot naturally form these vitamins inside of us, we need to eat foods that contain the vitamins or take supplements so our bodies can be healthy.

Sources:

www.nhs.uk medicalnewstoday.com/articles/160774

cancer.gov/publications/dictionaries/cancer-terms/def/water-soluble vitamin

www.healthline.com/health/symptoms-of-vitamin-b-deficiency

www.healthline.com/health/vitamin-watch-what-does-b5-do

www.medicalnewstoday.com/articles/287720

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