Join us in The ABCs of Nutrition Challenge this week, Ask me for the link—
It\u2019s time to meet the brilliant B\u2019s! They do amazing things for your body and mind.
You may know these 8 beauties by other names:
B1 \u2013 Thiamin
B2 \u2013 Riboflavin
B3 \u2013 Niacin
B5 \u2013 Pantothenic acid
B6 \u2013 Pyridoxine
B7 \u2013 Biotin
B9 \u2013 Folate or folic acid
B12 \u2013 Cobalamin
🔥 Do you know about all these B BENEFITS?
\u00b7 Promote healthy brain function:The Bs are used in the creation of neurotransmitters, which are key for communication between your brain cells.
\u00b7 Good for energy levels: Bs are involved in energy production at the cellular level, and they help convert food into energy.
\u00b7 Support mental health and mood: Some studies suggest that B vitamins can help lift spirits and ease stress. It\u2019s no wonder, as B vitamins play a role in the production of good-mood neurotransmitters, like serotonin.
\u00b7 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.
\u00b7 Aid in red blood cell production: B6, B9 (folate), and B12 are essential in the synthesis of new red blood cells and DNA.
\u00b7 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
\u00b7 Fatigue, weakness, or a general lack of energy
\u00b7 Numbness or tingling in hands and feet
\u00b7 Slow reflexes and muscle weakness
\u00b7 Difficulty with keeping balance
\u00b7 Depression
\u00b7 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:
\u00b7 Unbalanced diet
\u00b7 Excessive alcohol consumption
\u00b7 Pregnancy
\u00b7 Aging
\u00b7 Malabsorption
\u00b7 Digestive disturbances
\u00b7 Vegan\/vegetarian diet (unless you supplement with B12\u2013\u2013the other Bs are available in veg\/vegan foods)
Did anything about the Bs surprise you?
Do you feel like you\u2019ve 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\/<\/p>\n\n\n\n
![\"\"](\"http:\/\/www.glutenwarrior.com\/blog\/wp-content\/uploads\/2024\/03\/5-Day-Vitamin-B-Vitamins-Post-US-English-819x1024.png\")
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Join us in The ABCs of Nutrition Challenge this week, Ask me for the link—It\u2019s time to meet the brilliant B\u2019s! They do amazing things for your body and mind.You may know these 8 beauties by other names:B1 \u2013 ThiaminB2 … Continue reading