How to optimize intake of water-soluble Vitamins

Most vitamins are obtained from consuming a variety of food and beverages. To obtain the benefits of water-soluble vitamins that optimally, should know the characteristics and the difference with the fat-soluble vitamins.

That includes water-soluble vitamins include vitamin C, B vitamins, and folic acid. Meanwhile, fat-soluble vitamins including vitamin A, vitamin D, vitamin E, and Vitamin K.

Get to know the Characteristics

The main difference between water-soluble vitamins with fat-soluble is how the body decomposes and save it. If the water-soluble vitamins cannot be stored in the body, whereas the fat-soluble vitamins are stored in the fatty tissues and liver.

In order intake water soluble vitamin that can function optimally in the body, You have to know the characteristics, namely:

The body will get rid of excess vitamins soluble in water when urinating. This contrasts with the fat-soluble vitamins, vitamins remain and can be used at any time when needed. Thus, consumption of foods containing water-soluble vitamins or supplements must be done more regularly.
Fruit, vegetable, grain, milk, other dairy products and processed many contain vitamins are soluble in water. In addition, this vitamin can be found in eggs, liver, oatmeal, fish, mushrooms, beans, and others.
Water soluble vitamin that can be reduced when subjected to warming up when the cooking process or a lot of exposure to the air.
The best way of processing food ingredients contains vitamins soluble in water is steamed or baked. It is recommended to avoid cooking it in water.

Stay Alert When Overload

The body will absorb the vitamins soluble in water as needed, and then the excess vitamins will pull out when urinating. But a study showed a decline in the number of certain vitamins and nutrients in the urine when fasting. This means that not all vitamins that excess out through urine.

However, it is important to estimate how much the intake of water-soluble vitamins every day. Experts now consider water-soluble vitamins in excess can be harmful to the body. Some types of water-soluble vitamins that can increase the risk of certain diseases.

For example, excess vitamin B6 risk causing nervous disorders. In the meantime, too much vitamin C can increase the chances of the formation of kidney stones.

Then, excess vitamin B3 or niacin can trigger the sensation of burning (burning) on the skin of the face and surrounding areas. In fact, the folic acid which is known for the many benefits to the body can trigger a deficiency of vitamin B12, especially at the age above 50 years old.

First obtain the water-soluble vitamins from food naturally. Supplement and vitamin doses are recommended to be done after consultation with your doctor or nutritionist.