Water-soluble vitamins are absorbed by the intestine and carried by the circulatory system to the specific tissues in which they will be put into use. They are distinguished from each other by the degree to which they are soluble in water, a factor that influences their route inside the body. If you take excess amounts of the vitamins, some is stored in the body but most of it is eliminated in urine.

The vitamin B complex is a group of vitamins that share similar properties and include vitamin B1, B2, B3, B4, B6, B12, biotin and folic acid.

Vitamin B1 ensures proper burning of carbohydrates. Food sources are pork, whole grains, enriched flour and cereals, nuts, peas and beans.

Vitamin B2 is needed by all cells for energy release and repair. It’s found in milk, cheese, liver, eggs and poultry.

Vitamin B3 forms part of coenzyme A needed in cell respiration. Also required for normal functioning of adrenal glands. Found in sugarcane, groundnut, tomatoes and yeast, milk and meat.

Vitamin B4 is required for normal functioning of gastro-intestinal tract and nervous system. Its found in yeast, cereals, grains, peanuts, cheese and eggs.

Vitamin B6 or pyridoxine helps to break down amino acids, the building blocks of protein. It is also involved in creating serotonin and norepinephrine (two neurotransmitters) and hemoglobin components. No human disease has been found to be caused by a deficiency of vitamin B6 in the diet, but some obscure human ailments respond to its administration. An adult needs from 2.0 to 2.2 mg of vitamin B6 each day. Vitamin B6 is found in cereal grains, meats, nuts, and some fruits and vegetables.

Biotin acts as coenzyme and plays important role in fat synthesis and energy production. Available in yeast, liver, eggs, pulses, tomatoes, vegetables, fruits and wheat.

Folic acid is necessary for the synthesis of nucleic acids and the formation of red blood cells. It can be found in foods including leafy green vegetables, citrus fruits, cereals, beans, poultry, and egg yolks. A deficiency in folic acid can impair the maturation of young red blood cells, resulting in folic-acid-deficiency anemia. Pregnant women with an insufficient intake of folic acid are more likely to give birth prematurely or to deliver babies with low birth weight or with birth defects.

B12 aids in the development of red blood cells. The human daily requirement for vitamin B12 is 3 micrograms; good dietary sources are eggs, meat, and dairy products. Vitamin B12 cooperates with folate in the synthesis of DNA. A deficiency of either compound leads to disordered production of DNA and eventually impairs the division of red blood cells, which causes a form of anemia. Vitamin B12 also aids in the creation of fatty acids in the myelin sheath that surrounds nerve cells.

Vitamin C helps in the formation and maintenance of collagen in the intercellular material of connective tissues. It is also necessary for the development of healthy gums, bones and teeth. It is also essential for the formation of erythrocytes and the production of anti-bodies. It also helps to maintain the strength of the walls of blood capillaries. Some experts believe a high intake of vitamin C can fight the common cold. It’s deficiency causes the disease scurvy. Citrus fruits and fresh vegetables, guava and potatoes are the best dietary sources of the vitamin.