Last week we talked about the four fat-soluble vitamins your body needs to operate at its best. The following nine are water-soluble, which means that they pass through your system and are used up quickly; and whatever is not used is expelled. Those are:

  • Vitamin C – is an antioxidant that’s good for teeth and gums but also helps you heal. This is present in many fruits and juices, as well as some green vegetables.
  • Vitamin B1 – also known as thiamine, this vitamin converts carbs into energy – which is very important when you’re hitting the gym! It’s found in pasta, bread, grains, cereal, dried beans, peas and soy.
  • Vitamin B2 – also known as riboflavin, this vitamin helps your body’s growth process and also aids in the process of creating red blood cells. It’s found in meats, eggs, legumes, nuts, beans and some dairy products.
  • Vitamin B3 – also known as niacin, this vitamin works on your skin and nerves and can also reduce cholesterol. It’s found in dairy, poultry, nuts, meat and eggs.
  • Vitamin B6 – helps create red blood cells and improve brain functions. It’s found in beans, nuts, eggs, meat, fish and legumes. You need more of this when you eat a lot of protein.
  • Vitamin B12 – aids metabolism and the central nervous system, and it helps to create red blood cells. It’s found in eggs, meat, shellfish, poultry and milk.
  • Pantothenic acid – boosts metabolism and helps to create hormones and cholesterol. It’s found in yeast, milk, eggs, fish, legumes, potatoes and some vegetables, like cabbage and broccoli.
  • Biotin – helps people metabolize their proteins and carbs, and it produces cholesterol and hormones. It’s found in eggs, fish, milk, legumes, some potatoes and some green vegetables.
  • Folate – helps form blood cells and is needed for tissue growth and cell function. It’s found in green, leafy vegetables and an array of foods fortified with folic acid.

Our staff can help you figure out what you should be taking to complement your lifestyle and eating habits, as well as make the most of your workouts at our Greenville gym.