9 water-soluble vitamins every healthy body needs

Water-soluble vitamins help our bodies run at their absolute best. Here are just 8 such vitamins, and some ways you can make sure you're getting the right amounts.

• Biotin is essential for the proper metabolism of carbohydrates, especially glucose, as well as proteins and fats.
• Some biotin is made by intestinal bacteria. It's also found in many foods.
• Infants are especially susceptible to a biotin deficiencies.
• Eating lots of raw egg whites may help with low biotin levels. Egg whites contain avidin, a substance that binds with biotin.

• Folate (folic acid) is converted into enzymes that the body needs to make DNA, RNA and red blood cells. It's also required for other important metabolic ­functions.
• During pregnancy, folate helps prevent neurological defects in the developing fetus.
• Recent research shows that mild folate deficiency is common, especially among infants, adolescents and pregnant women.
• Alcohol and oral contraceptives interfere with absorption.

• Niacin (B3) is important in energy metabolism, normal growth and the synthesis of fatty acids, DNA and protein.
• Mild niacin deficiency causes mouth sores and diarrhea.
• In high doses, niacin may lower blood cholesterol levels.
• High doses can also cause flushing of the face, neck and arms.

• Pantothenic acid is found in almost all plant and animal foods. It's also manufactured by intestinal bacteria.
• Pantothenic acid is required for the metabolism of carbohydrates, proteins and fats.
• It's also used to make hormones, red blood cells and fats.
• Deficiency is unknown, except in medical experiments.

• Essential for release of energy, riboflavin is needed to me­tab­olize carbohydrates, proteins and fats.
• Riboflavin helps the body use niacin and vitamin B6, and may help produce cortico­steroid hormones.
• Riboflavin deficiency doesn't cause specific diseases, but can contribute to other B vitamin deficiency disorders.

• Thiamine (B1) is instrumental in turning carbohydrates, proteins and fats into energy.
• It's also needed to convert glucose into fatty acids, and promotes normal nerve function, muscle tone, appetite and digestion.
• A  deficiency causes fatigue, listlessness, irritability, mood swings, numbness in the legs, digestive problems and retarded growth in children.

• B6 is a coenzyme essential for protein metabolism and needed to release energy in forms that cells can use.
• It's instrumental for functioning nervous and immune systems, and for manufacturing red blood cells.
• Deficiency is noted by weight loss, muscle weakness, a smooth red tongue, irritability and depression. Oily, scaling skin around the eyes, nose and mouth is another symptom.

• B12 functions as a coenzyme, an organic molecule that helps the enzymes function.
• It's essential for cell growth and division.
• Your body needs B12 to make red blood cells, genetic material and myelin, the fatty sheath that surrounds nerve fibres.
• A deficiency can cause pernicious anemia, neurologic symptoms and weakness.
• B12 deficiency is almost always an inability to absorb the vitamin from the intestinal tract due to a lack of intrinsic factor.
• The stomach's production of intrinsic factor declines with age.

• Vitamin C (ascorbic acid) is necessary to make and maintain collagen, the connective tissue that holds body cells together.
• It's associated with a lowering risk of heart disease and certain cancers.
• Vitamin C promotes healing of wounds and burns, helps to build teeth and bones and strengthens the walls of capillaries and other blood vessels.
• Deficiency symptoms are fatigue, joint pain, sore and bleeding gums, easy bruising, weakened bones and slower healing times.
• With severe deficiency, these symptoms worsen into scurvy.

Water-soluble vitamins are a necessary part of our body's ability to heal and regulate itself. Without the right vitamins, our bodies can suffer severe consequences, so be sure you have a well-rounded diet that gets you the vitamins you need.