Soluble vitamins in the water.. thiamin. riboflavin. niacin. pyridoxine. cobalamin. folic acid

Vitamin
The best sources
His role in the body
What causes the deficiency?
B (Thiamin)
1 Thiaman
Whole grains
Cell of poison meat
Essential to the work of the heart and nerves and provides energy and activity
(B1 ) Leads to a defect in the cells that need to sugar, especially nerve and heart cells.
B (Riboflavin)
2 Riboflavin
Whole grains and green vegetables, meat and dairy cell poison
Gives activity and supports the work of
The immune system and healthy skin
(B2 ), Leading to infections in the mouth.
B (Niacin)
3 Niacin
Albokulaiat   And grain / Almonds, nuts, coffee and tea / Yeast
Believes energy
Aids in digestion

B (Pyridoxine)
6 Pyridoxine
Veal, tuna and vegetables
Alkhdharaalahbub and legumes
Supports the work of the nervous system
And the immune system

B (Cobalamin)
12 Cobalamin
Veal, fish, poultry
And milk and dairy products and eggs
The formation of red blood cells in the blood
(B12 ) Leads to anemia pain, especially when vegetables extend
, And nerve disorders
B (Folic acid)
9 Folic Acid
Dark vegetables (spinach - parsley) meat and whole grains
Essential for the growth of the fetal nervous system and the formation of red blood cells in the blood

(Biotin)
Biotin
Exists in the majority of special yeast food, vegetables, eggs ...

Necessary Growth hair and nails
(PantotheniAcid )
Albantotinic acid

Exists in the majority of Food
Necessary for the digestion and absorption of butane, carbohydrates and fats

C (Ascorbicacid )
Ascorbic Acid
Citrus, pepper
And parsley, strawberries, kiwi
To combat infections, better absorption of iron, which helps in the formation of bones


(C)
The primary source especially citrus fruits, potatoes and tomatoes, carrots and guava, parsley and raisins, as well as liver
Help   To absorb iron from food, and plays an important role in protecting the body from germs and microbes in the fatigue resistance and strengthen the gums and increase red blood cells and anti-constipation and cure diseases of the joints and stop the bleeding. In addition,
Important for the cells and  And hormones, nerves and brain tissue and to strengthen immunity against infection and to purify the lungs from the effects of heavy metals if you smoke
Suffer a large proportion of women, vitamin D deficiency (C)  , Especially among smokers and partisanship.And cause vitamin deficiency (C)  Fatigue, loss of appetite, and exposure to infections.And you need to a larger amount of vitamin (C)   If you're taking the pill, because the high rate of estrogen hampers absorbed in some cells
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