Then the calcium is deposited in other tissues, where it prevents the tissues from functioning. Even though you cannot store toxic amounts of water soluble vitamins, very high doses can cause annoying or harmful side effects. For example, a feeling of being hot, flushing of the face, and a rash can occur only minutes after taking a very large dose of niacin. Taking large doses of vitamin B 6 for several months may cause nerve damage that can be permanent. The important fact to remember is that these vitamins are essential in small amounts but can be harmful in very large amounts.
Most foods contain a variety of vitamins.
But, no one food has enough of all of the vitamins to meet your total requirement. An eating plan made up of a variety of foods should provide your vitamin needs. The vegetable group is a good source of vitamin A, vitamin C, and folate. Fruits are important for vitamin A and vitamin C. Breads, cereals and grains all provide riboflavin, thiamin, and niacin. Whole grains, like whole wheat bread, also provide the vitamins pantothenic acid and biotin.