Water-soluble vitamins must be replenished each and every day for optimum health. Why?
Vitamins and minerals are essential – our bodies need these nutrients to facilitate reactions in the body, convert the energy in food to energy our bodies can use and also build everything from cells to bones. In short: we must have vitamins and minerals for optimal health. Vitamins D, C and B’s Lend Each other Helping Hands And though some vitamins and minerals are stored in the body, others are water-soluble which means they must be replaced daily because any excess will leave the body in urine.
The majority of B vitamins (all except vitamin B12) are water-soluble. These include thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B5), pyridoxine (vitamin B6), folate (folic acid), vitamin B12, biotin and pantothenic acid. So, in addition to having to replace these daily, and even more frequently in high-stress situations, B vitamins are also easily lost from food during processing and exposure to bright light.
Try cooking your B-rich foods, particularly vegetables, in minimal heat (use dry heat such as the microwave or try steaming them). If you do cook in water, reuse the water from cooking vegetables for soups or stews. Never overcook any foods that contain B vitamins, including meat and poultry, and refrigerate fresh produce and use it within a few days after it is bought. By following these steps during food preparation and storage, your food will retain more water-soluble B vitamins as well as vitamin C which is also water-soluble.
To ensure you are getting enough B vitamins each day it may be necessary to take a B Complex supplement especially if you are at risk for being deficient.