Join us in The ABCs of Nutrition Challenge this week, Ask me for the link—
It’s time to meet the brilliant B’s! They do amazing things for your body and mind.
You may know these 8 beauties by other names:
B1 – Thiamin
B2 – Riboflavin
B3 – Niacin
B5 – Pantothenic acid
B6 – Pyridoxine
B7 – Biotin
B9 – Folate or folic acid
B12 – Cobalamin
🔥 Do you know about all these B BENEFITS?
· Promote healthy brain function:The Bs are used in the creation of neurotransmitters, which are key for communication between your brain cells.
· Good for energy levels: Bs are involved in energy production at the cellular level, and they help convert food into energy.
· Support mental health and mood: Some studies suggest that B vitamins can help lift spirits and ease stress. It’s no wonder, as B vitamins play a role in the production of good-mood neurotransmitters, like serotonin.
· Promote healthy hair, skin, nails: B1 contributes to skin health, and you need biotin (B7) to produce keratin, a protein that makes up hair, skin, and nails.
· Aid in red blood cell production: B6, B9 (folate), and B12 are essential in the synthesis of new red blood cells and DNA.
· Support heart health: B6, B9 (folate), and B12 help regulate levels of homocysteine, which is linked to heart disease, stroke, and dementia risk.
B vitamin deficiency symptoms
· Fatigue, weakness, or a general lack of energy
· Numbness or tingling in hands and feet
· Slow reflexes and muscle weakness
· Difficulty with keeping balance
· Depression
· Dementia or confusion
🛒 Good ways to get your Bs
B6
Chicken, tofu, bananas, potatoes, watermelon, fish, legumes
B1
Fortified whole grains, meat, nuts, seeds, pork
B2
Eggs, organ meats, lean meats, dairy, fortified whole grains, clams, almonds
B3
Beef, poultry, fish, nuts, legumes, fortified whole grains
B7 – Biotin
Meat, fish, eggs, organ meats, nuts and seeds, sweet potatoes, spinach
B9 – Folate
Nuts, beans, peas, fruits (especially oranges), asparagus, dark green leafy veggies
B12
Fish, meat, poultry, eggs, dairy, clams, oysters
📝TIP
Several things can lead to a B vitamin deficiency, including:
· Unbalanced diet
· Excessive alcohol consumption
· Pregnancy
· Aging
· Malabsorption
· Digestive disturbances
· Vegan/vegetarian diet (unless you supplement with B12––the other Bs are available in veg/vegan foods)
Did anything about the Bs surprise you?
Do you feel like you’ve been getting enough of all of them?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2885294/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2885294/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3658370/
https://www.healthdirect.gov.au/vitamin-b-deficiency
https://pubmed.ncbi.nlm.nih.gov/27655070/
