This category of vitamin simply refers to the fact that some vitamins dissolve easily in water. Water soluble vitamins are not readily stored in our bodies and so we must have a continuous supply of them in our diet. Vitamins are involved in many different chemical reactions  and a deficiency can cause various health problems. The easiest way to obtain all our vitamin requirements is to eat a balanced diet of fresh food.

Vitamins however are easily destroyed in the cooking process or if food is stored for too long. In addition some foods may have vitamins removed during processing. To make matters even more complicated, vitamins and minerals may be reintroduced to these processed foods which are then advertised as fortified or enriched.

Many people take vitamin supplements but in the case of water soluble vitamins there is a good possibility that the  vitamin will be excreted directly as they are not easily stored in the body. This begs the question  if it is just a waste of money buying these particular supplements. The answer is pretty straightforward, if you eat mainly  processed food  or if you are on a  restrictive diet then vitamin supplements will be beneficial. The only exception is  Folic Acid which is vitamin B9.

Women who are planning to become pregnant are advised to take Folic Acid as this has been shown to reduce the incidence of nerual tube defects such as spina bifida. The problem here is that many pregnancies are unplanned and women in lower socioeconomic groups may not have the money to spend on vitamin supplements. Some governments have introduced Folic Acid to the diet by means of fortification of food. In the USA the Food and Drug Administration (FDA)  selected flour, cornmeal, pasta and rice as target foods for fortification. Although this system is considered to have reduced the number of birth defects it is still considered good practice for women of childbearing age to take Folic Acid orally.

Here is a list of the water soluble vitamins and their sources in food.

• Thiamine Vitamin B1 found in wheat germ, cereals, fish, milk, whole grains and potatoes.
• Riboflavin. Vitamin B2 found in soybeans, dairy products and cereals.
• Niacin. Vitamin B3 found in meat, fish, eggs, soybeans and vegetables.
• Pantothenic  Acid. Vitamin B5 found in sweet potatoes, dairy products, broccoli, cereals and oranges.
• Pyridoxine. Vitamin B6 found in meat, fish and cereals.
• Biotin. Vitamin B 7 found in soybean and carrots.
• Cobalomin. Vitamin B12 found in milk, eggs, fish and cereals.
• Folic Acid. Vitamin B9 fruits, leafy green vegetables and grains.
• Ascorbic Acid . Vitamin C found in fruits and vegetables.