8 Water-Soluble Vitamins and Where to Find Them

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Learn About the Water-Soluble Vitamins

A top down view of a healthy breakfast bowl of cranberries, almonds, Greek yogurt and bananas, also apples, toast with peanut butter and a cup of coffee.
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The water-soluble vitamins are vital for many of the functions your body needs to stay healthy, including energy production and immune system function.

Your body doesn't store most of the water-soluble vitamins very long, so they need to be replenished daily. Flip through the slideshow and take a tour through the water-soluble vitamins.

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Vitamin C

Citrus fruits are high in vitamin C.
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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.

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Thiamine

Bread and cereal are high in thiamine.
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Thiamine, also known as Vitamin B-1, is found in rice and other whole-grain and fortified bread and cereals, meat and fish. Thiamine is needed to convert carbohydrates into energy and metabolize some amino acids. 

Learn More About Thiamine

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Riboflavin

Eggs, cheese and bread are high in riboflavin.
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Riboflavin, which is also known as vitamin B-2, is found in dairy products, lean meats, eggs, leafy green vegetables, nuts, legumes, fortified breads and cereals. Riboflavin works with other B-complex vitamins and is needed for general growth, red blood cell production and energy metabolism.  

Learn More About Riboflavin

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Niacin

Niacin-rich foods.
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Niacin, also called vitamin B-3, 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. Niacin is also available as a dietary supplement, but when taken in large amounts you may feel a niacin flush.   

Learn More About Niacin

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Pantothenic Acid

Mushrooms and broccoli are high in pantothenic acid.
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Pantothenic acid, also called vitamin B-5, 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 metabolism and, red blood cell production and hormone synthesis.

Learn More About Pantothenic Acid

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Vitamin B-6

Fish and beans are high in vitamin B-6.
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Vitamin B-6, also known as pyridoxine, is found in a variety of foods such as fish, meat, beans and legumes and many vegetables. You need it for a healthy nervous system and for making hemoglobin. Vitamin B-6 is available as a dietary supplement, but you need to be careful because taking too much may cause a vitamin B-6 toxicity over time.

Learn More About Vitamin B-6

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Folate and Folic Acid

Spinach and strawberries are high in folate.
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Folate is found in leafy green vegetables, oranges and strawberries, legumes and whole grains. Your body needs folate to make red blood cells and to break down the proteins you eat.  Folic acid is the supplemental form of folate.

Learn More About Folate and Folic Acid

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Vitamin B-12

Meat, fish and eggs are sources of vitamin B-12.
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Vitamin B-12 is found in meats, poultry, seafood, eggs, and dairy products, but not in plant-based foods so vegans are at risk for vitamin B-12 deficiency. You need vitamin B-12 for a healthy nervous system and blood cell production.   

Learn More About Vitamin B-12

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