Most of the vitamins and minerals are sensitive to heat. Though food articles are rich in vitamins if we over cook them, many of the vitamins get destroyed. The B-Vitamins are essential for nerves, elimination, digestion and energy. They are very much heat sensitive than other vitamins. They are soluble in water; hence the body will not be able to preserve them. This makes it necessary to consume them daily.
Vitamins are micro nutrients synthesized by plants. When you eat plants such as fruits and vegetables, you absorb the vitamins into your body. Animals have the same ability to absorb vitamins from plants so if you eat animal products such as eggs, fish or meat you obtain some vitamins "second hand" from the flesh of the animal being consumed. In addition to the vitamins you obtain in your diet, the bacteria in your colon produces a small amount of vitamin K that you absorb into your blood via ducts in your large intestines. Vitamins have a number of profound and healthy functions.
Water-soluble vitamins are not stored in the body, so you need to have them more frequently. If you have more than you need, your body gets rid of the extra vitamins when you urinate. Because the body does not store water-soluble vitamins, these vitamins are generally not harmful. Water-soluble vitamins are found in fruit, vegetables and grains. Unlike fat-soluble vitamins, they can be destroyed by heat or by being exposed to the air. They can also be lost in water used for cooking.
This means that by cooking foods, especially boiling them, we lose many of these vitamins. The best way to keep as much of the water-soluble vitamins as possible is to steam or grill these foods, rather than boil them. Water-soluble vitamins are vitamin C, the B vitamins and folic acid.
B1 (thiamin) maintains energy metabolism and functions of nerves. They are contained in food stuffs like green peas, watermelon, lean ham, chops, spinach, tomato juice, sunflower seeds, lean pork and soy milk. If you take care to include all the mentioned food in your daily diet in the correct proportion you will not suffer from the deficiency of vitamin B1.
B2 (riboflavin) is necessary to uphold energy metabolism, regular vision and health of the skin. Spinach, mushrooms, milk, liver, clams, broccoli, eggs and oysters are rich in vitamin B2.
B3 (niacin) sustains energy metabolism, health of skin, nervous and digestive system. It is abundant in potatoes, lean ground beef, tuna canned in water, shrimp, spinach, tomato juice, liver and chicken breast. Biotin which is wide spread in all foods maintains metabolism of energy, fat production, synthesis of glycogen and amino acid metabolism.
Vitamin B-5 or Pantothenic Acid augments energy metabolism. The day to day foods we use are rich sources of the vitamin.
B6 enhances metabolism rate of fatty acids and amino acids. It aids in the production of red blood cells. The vitamin is prevalent in fruits like watermelon and bananas, broccoli, tomato juice, acorn squash, spinach, white rice, potatoes, chicken breast etc.
Folate is helpful in synthesis of DNA and formation of new cells. Tomato juice, broccoli, asparagus, black-eyed peas, navy, garbanzo beans, green beans, spinach, okra, lentils, and pinto contain folate richly.
Vitamin B12 is useful in synthesis of new cells, in the break down of fatty and amino acids and maintenance of nerve cell. It is largely found in poultry, shellfish, eggs, meats, milk and fish.
Vitamin C improves amino acid metabolism, immunity, acts as antioxidant, aids synthesis of collagen and improves iron absorption. This vitamin can be found in broccoli, snow peas, kiwi fruit, orange, strawberries, spinach, red bell peppers, tomato juice, and mango and grapefruit juice.
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