The water-soluble vitamins are vital for many of the functions your body needs to stay healthy, including energy production, immune system function (learn more about nutrients and foods that help prevent colds and flu) and they'll help to keep your heart healthy. Your body doesn't store most of the water-soluble vitamins very long, so they need to be replenished daily.
Vitamin C
Steve Woods
Vitamin C is found in most fruits and vegetables, especially citrus fruits, strawberries, peppers and potatoes. You need vitamin C for a healthy immune system and for healthy skin. A vitamin C deficiency can reduce immune system function. Learn more about vitamin C.
Thiamine
Andre Lubbe
Thiamine is found in legumes, fish, lean meats, whole grains, and fortified breads and cereals. You need thiamine to help your body make energy out of the carbohydrates you eat. Learn more about thiamine.
Riboflavin
Dawn Allyn
Riboflavin is found in lean meats, eggs, leafy green vegetables, nuts, legumes, fortified breads and cereals, and dairy products. You need riboflavin for general body growth and for energy. Learn more about riboflavin.
Niacin
Mike Coombes
Niacin is found in dairy products, poultry, fish, lean meats, nuts, legumes and eggs. You need niacin for healthy skin and for converting the foods you eat to energy. You can also take niacin supplements, but in large amounts you may feel a niacin flush. Learn more about niacin.
Pantothenic Acid
Peggy Greb
Pantothenic acid is found in a wide variety of foods including organ meats, eggs, fish and shellfish, poultry, legumes, whole grains, dairy products, cruciferous vegetables, avocados, and mushrooms. You need pantothenic acid for energy production. Learn more about pantothenic acid.
Vitamin B6
Tondo Susanto
Vitamin B6 is found in a variety of foods such as fish, meat, beans and legumes and many vegetables, so vitamin B6 deficiency is rare. You need vitamin B6 for a healthy nervous system and for making hemoglobin. Use caution with vitamin B6 supplements and follow label directions. Taking too much vitamin B6 can, over time, cause a vitamin B6 toxicity. Learn more about vitamin B6.
Folate
Florin Bleiceanu
Folate is found in leafy green vegetables such as spinach, fruits like oranges and strawberries, legumes and whole grains. Your body needs folate to make red blood cells and for breaking down the proteins you eat. Learn more about folate.
Vitamin B12
Greg Nicholas
Vitamin B12 is found in meats, poultry, seafood, eggs, and dairy products (vegans are at risk for vitamin B12 deficiency). You need vitamin B12 for a healthy nervous system and blood cell production. Learn more about vitamin B12.
