To ‘B’ or not to ‘B’, that is the question! In today’s episode, Jen does a deep dive into all the vitamin Bs and their role in supporting your body’s essential functions.
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All B vitamins are essential for various functions in the body. Here are some of the most important B vitamins and their roles:
Vitamin B1 (Thiamine): Thiamine helps the body convert carbohydrates into energy and plays a role in nerve function and muscle contraction. It also supports the proper functioning of the heart and cardiovascular system.
- Fortified breakfast cereals.
- Beans, lentils.
- Green peas.
- Enriched cereals, breads, noodles, rice.
- Sunflower seeds.
- Cauliflower, oranges, potatoes, asparagus, and kale.
Vitamin B2 (Riboflavin): Riboflavin is involved in energy production, metabolism of fats, proteins, and carbohydrates. It is also important for healthy skin, eyes, and red blood cell production.
- Dairy milk.
- Lean beef and pork.
- Organ meats (beef liver)
- Chicken breast.
- 32% DV in 1 cup of beet greens.
- 19% DV in 1 cup of asparagus.
- 18% DV in 1 cup of peas.
Muscadine Grapes BIG AND ROUND NOT LIKE SUPERMARKET GRAPES
Vitamin B3 (Niacin): Niacin plays a role in energy metabolism, DNA repair, and cellular signaling. It supports the cardiovascular system, aids in digestion, and helps maintain healthy skin.
VITAMIN B4 – B4, B8, B10, and B11 were once thought to be vitamins, thus given numbers in the B-vitamin complex numbering scheme. Subsequently, these were discovered to be either not essential for life or they were manufactured by the body, thus not meeting the two essential qualifiers for a vitamin.
Vitamin B5 (Pantothenic Acid): Pantothenic Acid is involved in the production of energy from macronutrients. It helps in the production of hormones and cholesterol and is necessary for healthy skin, hair, and eyes.
Whole grains are a good source of vitamin B5 but milling can remove up to 75 percent of the B5 content. Dairy products: Egg yolk, milk, yogurt, and milk products. Legumes: Lentils, split peas, and soybeans. Vegetables: Mushrooms, avocado, broccoli, sweet potatoes, corn, cauliflower, kale, and tomatoes.
Vitamin B6 (Pyridoxine): Pyridoxine is involved in over 100 enzyme reactions in the body, including the metabolism of amino acids, production of neurotransmitters, and regulation of gene expression. It supports brain health, hormone production, and immune function.
Fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit (other than citrus). In the United States, adults obtain most of their dietary vitamin B6 from fortified cereals, beef, poultry, starchy vegetables, bananas, avocados
Vitamin B9 (Folate/Folic Acid): Folate plays a crucial role in DNA synthesis, new cell formation, and red blood cell production. It is especially important for pregnant women as it helps prevent neural tube defects in developing fetuses.
Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli) Beans. Peanuts. Sunflower seeds.
Vitamin B12 (Cobalamin): Cobalamin is involved in the formation of red blood cells, DNA synthesis, nerve function, and brain health. It is primarily found in animal-derived foods, so vegetarians and vegans may need to consider supplementation or fortified foods.
If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet. But as vitamin B12 is not found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it.
It’s important to note that all B vitamins work together synergistically, supporting different bodily functions. While these are some of the key roles of each B vitamin, deficiencies or imbalances in any of them can have diverse effects on the body. A varied diet that includes sources of B vitamins, such as whole grains, legumes, seeds, nuts, lean meats, fish, dairy products, and leafy greens, can help ensure adequate intake.
If you have specific concerns or conditions, it is advisable to consult with a healthcare professional to determine if any additional supplementation is necessary.
HEALTHY LIFE HACKS
The Healthy Life Hacks I want to share with you today are:
- Knowledge is key, save this list so you have the knowledge on Vitamin B.
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