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Ways to Optimize Intake of Vitamins that Solve in Water

Most vitamins are obtained from consuming a variety of foods and drinks. To obtain the benefits of vitamins that dissolve in water optimally, you must know the characteristics and differences with fat-soluble vitamins. Which includes water-soluble vitamins such as vitamin C, vitamin B group, and folic acid. Meanwhile, fat-soluble vitamins include vitamin A, vitamin D, vitamin E, and Vitamin K.

Get to know the characteristics

The main difference between a water-soluble vitamin and a fat-soluble one is how the body breaks down and stores it. If vitamins that are soluble in water will not be stored in the body, while fat-soluble vitamins will be stored in fatty tissue and liver.

Ways to Optimize Intake of Vitamins that Solve in Water

So that the intake of vitamins soluble in water can function optimally in the body, you must know its characteristics, namely:

  • The body will get rid of excess vitamins that dissolve in water when urinating. This is different from fat-soluble vitamins, vitamins will remain stored and can be used at any time when needed. So, the consumption of foods containing vitamins that are soluble in water or supplements must be done more regularly.
  • Fruits, vegetables, whole grains, milk, and other dairy products contain lots of water-soluble vitamins. In addition, this vitamin can be found in eggs, liver, oatmeal, fish, mushrooms, nuts, and others.
  • Vitamins that are soluble in water can be reduced when warmed up during the cooking process or many are exposed to air.
  • The best way to process food containing vitamins soluble in water is by steaming or baking. It is recommended to avoid cooking it in water.

Stay Alert When Overdone

The body will absorb vitamins that dissolve in water as needed, then will release excess vitamins when urinating. But a study shows a decrease in the number of certain vitamins and nutrients in the urine when fasting. This means that not all excess vitamins come out through urine.

However, it is important to estimate how much intake of vitamins dissolves in water every day. Experts now consider vitamins that dissolve in water excessively can be harmful to the body. Some types of vitamins that are soluble in water can increase the risk of certain diseases. For example, excess vitamin B6 risks causing nerve disorders. Meanwhile, too much vitamin C can increase the chances of kidney stones forming.

Then, excess vitamin B3 or niacin can trigger a burning sensation in the skin of the face and surroundings. In fact, folic acid, known for its many benefits to the body, can trigger vitamin B12 deficiency, especially at the age of 50 years. Prioritize getting vitamins that are soluble in water from food ingredients naturally. Supplements and doses of this vitamin are recommended to be done after consulting a doctor or nutritionist.
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