It is no surprise that we need vitamins daily for our bodies to function smoothly. Without them, our body organs won’t be able to survive on their own. Vitamins come in a wide range, and each one of them has something unique to contribute to our health. We distribute them in fat and water soluble vitamins categories. Today, we will briefly discuss each point of their differences. It is to get a better idea of the purpose and functioning of both groups. By the end, you will be able to identify which vitamins resonate in what category and why. So, without further ado, let’s get started.
How Are Water And Fat Soluble Vitamins Different From One Another?
Definition of WSV Vs FSV
Water Soluble Vitamin: When the vitamins get dissolved into the water content of our body, then those vitamins are water-soluble. Even though our blood carries them to our tissues, they still cannot store them. Hence, we need to consume them regularly so that there is no shortage in our body system in the long run. Any vitamin that matches this definition comes under the water soluble vitamins category. We will later discuss some of their examples.
Fat Soluble Vitamin: Vitamins that are absorbable by the fats and oils in our bodies are fat-soluble. They generally tag along with fatty food items. They get mixed up with our cells which is why our bodies can store them. Another common name of this category is lipid soluble vitamins. We do not need to be rigid about their consumption as they get stored.
Food Sources From Where You Can Gain These Vitamins
Water Soluble Vitamin: The best food sources of these vitamins are citrus fruits, leafy vegetables, and dairy products. All these food categories are something we need to complete our daily diet. So you can have yogurt, spinach, oranges, kale, lime, etc., along with multivitamin tablets for your daily nutrition cycle. If your diet lacks those, it can put you at a terrible health risk.
Fat Soluble Vitamin: For this category, we have food items like fatty fish, red meat, mushrooms, sweet potatoes, green vegetables, etc. You can also enjoy fruits like mango, papaya, pumpkin, and many more. The best part is that these foods are rich in vitamin d and water soluble vitamins. So, they are giving you the nourishment of both vitamin groups. Plus, they will keep your diet balanced and healthy. Do not forget to absorb some sunlight as well for some extra vitamin D.
What Is Their Usage?
Water Soluble Vitamin: Water soluble vitamins are essential for building and releasing our metabolic energy. We also require them to produce protein in our bodies and maintain a suitable hormonal level. They are extra helpful in boosting our collagen, which ultimately adds value to our skin and hair. Also, some of these vitamins are good antioxidants, so we can use them to get rid of free radicals.
Fat Soluble Vitamin: Their role slightly differs as compared to water soluble vitamins. We need them to enhance our overall bone and muscle health. Plus, they are good at reducing the risk of heart and bone diseases. In addition to that, these vitamins are so helpful when it comes to maintaining blood pressure and blood sugar level.
The Doses Of Both Fat And Water Soluble Vitamins
Water Soluble Vitamin: Please note that there are several vitamins that come under this category. The demand for each one of them varies as per their function. It can range from five milligrams per day to five hundred milligrams per day. However, what’s necessary is to absorb these water soluble vitamins daily. As our bodies cannot store them, we have to be extra careful regarding their consumption.
Fat Soluble Vitamin: The same goes with this category as well. But because there are comparatively fewer vitamins in them, you can take an average. Two of those vitamins need 500-700 milligrams of daily consumption. The third requires only 3-4 milligrams, whereas the fourth one would be around 100 milligrams. To ensure that you gain each one of them in the correct quantity, you can take assistance from nutrition supplements.
In What Body Function Do They Assist Us?
Water Soluble Vitamin: They help regulate our nervous system, liver, metabolism, and cell growth. There is definitely more to it, but they all stand primary. You can also enhance your skin and hair with the help of these vitamins. The main motive of all water soluble vitamins is to produce energy through food. So, the more of these vitamins you eat, the better will be your energy level.
Fat Soluble Vitamin: These vitamins work on nutrient absorption, stamina, and proper regulation of minerals. Your bones and muscles will be stronger and more fierce with the help of these vitamins. It is because they are more reliable when it comes to maintaining the health of our hearts, bones, and muscles. Also, you can expect a healthier immune system if you consume these vitamins regularly.
What Diseases Can Their Deficiencies Bring?
Water Soluble Vitamin: The deficiencies of water soluble vitamins can put you at risk of several diseases. It includes depression, anxiety, heart enlargement, muscle weakness, breathlessness, and many more. The symptoms start with fatigue, numbness, forgetfulness, excessive stress, heartburn, etc. Being ignorant of these signs can lead you to illnesses. Hence, it is better to take action by eating a healthier diet and taking immune booster tablets. It will help you in a speedy recovery from those symptoms.
Fat Soluble Vitamin: The lack of these vitamins can hamper your eye health, heart, bones, blood sugar level, and so on. The diseases we can become prone to would be diabetes, cardiac arrest, rickets, kidney failure, etc. The early symptoms include night blindness, depression, easy fracture, nose bleeding, muscle weakness, etc.
Examples Of Water And Fat Soluble Vitamins
Water Soluble Vitamin: Any vitamins that are dissolvable in water are a part of this vitamin group. We need to keep consuming them through our meals to maintain a good level in our bodies. Failing to do so can push us with some side effects that we mentioned above. All B vitamins and vitamin C are examples of water soluble vitamins. Each one of them easily mixes up with water and does not get stored within our cells.
Fat Soluble Vitamin: All vitamins that are dissolvable by the fats and oils would be fat soluble. There are only four vitamins in this category. Those are vitamin A, vitamin D, vitamin E, and vitamin K. They are the absolute requirement of our bones and muscles to stay strong and healthy. Hence, always focus on these vitamins when you are having your meals.
The Conclusion Of Fat And Water Soluble Vitamins
Please note that our body requires both vitamin groups to stay fit and healthy. It is their harmonious sync that keeps our health in balance. Each one marks its own significance by providing us with magical benefits. If you ask us which one is more crucial, fat or water soluble vitamins, the answer would be both. While one group assists with reducing bacterial attacks, the others help strengthen immunity. So, it is their perfect combination; which keeps us strong and safe from diseases. Hence, be sure that your diet is nourishing enough to supply you with both of these vitamin groups.