June 19, 2016

Get Your B Vitamins!

Many kinds of B vitamins are important to human health: thiamin, riboflavin, niacin, folate, biotin, pantothenic acid, Vitamin B6, and Vitamin B12. Each of the B vitamins has a unique and essential function:

Vitamins B6, B12, and folate: red blood cell production and nervous system health

Biotin and pantothenic acid: healthy metabolism

Niacin and thiamin: cardiovascular health and energy production

Riboflavin: production of skin cells, nails, and hair

The B vitamins are necessary cofactors in an essential cellular process called the methylation cycle. In this cycle, all three B vitamins are used to convert a potentially damaging molecule called homocysteine into the useful amino acid cysteine. When levels of these B vitamins are low, blood levels of homocysteine rise—a situation that has been shown in numerous studies to significantly increase the risk for heart disease and Alzheimer's disease.

Luckily, homocysteine levels can be kept in balance by eating a diet high in the following foods.

Whole Grains (high in B6 and B12):
brown rice
oats
kasha (toasted buckwheat groats)

Vegetables (high in folate):
spinach (also contains B6)
parsley
broccoli (also contains niacin & riboflavin)
kale (also contains niacin & riboflavin)
beets
turnip and mustard greens (also contain B6)
asparagus
romaine lettuce
bell peppers (also contain B6)

Fruit (high in B6):
banana
mango
avocado (also contains pantothenic acid)

Legumes (high in folate and niacin):
all lentils
green peas

Nuts / Seeds (high in B6, B12, folate and niacin):
almonds
walnuts
sunflower seeds

Animal Protein (high in folate, B6 and B12):
beef
chicken / beef liver (also contains biotin)
chicken (also contains niacin & riboflavin)
pastured eggs (also contain biotin, niacin & riboflavin)
wild salmon (also contains riboflavin

Be sure to include food sources of B vitamins all year round! Some of us may need supplementation of specific B vitamins. If you would like to learn about ways to tailor your dietary needs to your personal constitution, please schedule a nutritional consultation here.

1 comment:

Max said...

I'm sure that all these fruit are useful and good for health, but many people have allergy to them. I knew it from http://stopallergyguide.com/ and I can say that everyone should read to know more!

Healthy Eating Program

Need to detox, uncover food allergies, feel nourished & satisfied?


I will tailor your Program to your dietary needs and health goals. Programs include shopping lists, prep/menu plans, recipes, mindfulness, & nutritional recommendations.


Click here to try a FREE sample of the Healthy Eating Program.

Real Time Web Analytics