"B" Healthy!

Judging by how much food we Americans consume (and how much we throw out!), you'd think that we are far removed from the danger of malnutrition. But, you'd be wrong.

The truth is that, while we may have more food available to us than could have even been imagined just a few generations ago, we are not getting the nutrients our bodies need to thrive. This is partly because much of what we eat are empty calories that come from "foods" created in laboratories and sold to us in bright, colorful packages, and, also because even our healthful food choices are now grown in depleted soils that produce crops with fewer vitamins, minerals, enzymes and phytonutrients.

So, we need to educate ourselves a little and seek out the best foods and supplements that we can find. Today, I want to give you a quick tutorial on the B-vitamin complex, why they are so important and how we can include them in our diets.

I do believe that a vegan diet is the most healthful way to eat, but, of course, we all have the right to follow the choices that we feel are best for us, so I have included both plant and animal food sources for these vitamins.

An excellent plant source for the B-complex vitamins is our very own E3Live. 

What are the B-complex vitamins?


Thiamine (B1)

What it does:
Helps in the functions of the nervous system, and the breakdown of carbohydrates into glucose (the main source of energy for the brain).

What happens if you don't get enough:
Anemia, paralysis, muscular weakness, leg spasms, loss of short-term memory, loss of coordination.
This is a real danger for those who are long-term heavy alcohol drinkers, as alcohol impedes the absorption of thiamine in the intestines. 

Where to get it:
Green leafy vegetables, berries, yeast, nuts, egg yolks, red meat, whole grains


Riboflavin (B2)

What it does:
Helps in the breakdown of carbohydrates, fats and proteins. Acts as an antioxidant to protect the breakdown of cells in the body. Very important for the maintenance of skin, mucous membranes, the cornea of the eye and nerve sheaths.

What happens if you don't get enough:
Skin disorders, including seborrheic dermatitis, light-sensitivity of the eyes, anemia and inflammation of the tongue.

Where to get it:
Peas, spinach, tempeh, eggs, cheese, milk, meat, whole grains


Niacin (B3)

What it does:
An anti-oxidant that is essential for the metabolism of food. Essential for healthy skin, nerves and gastrointestinal tract. 

What happens if you don't get enough:
A disease called pellagra, characterized by diarrhea, dermatitis, dementia and, ultimately, death.

Where to get it:
Brewer's yeast, legumes, potatoes, tuna, salmon, chicken, peanuts, eggs


Pyridoxine (B6)

What it does:
Helps in the break down of carbohydrates, proteins and fats, the metabolism of amino acids and the production of red blood cells. 

What happens if you don't get enough:
Skin disorders, abnormal nervous system, confusion, insomnia, lack of coordination. B-6 deficiency is a common problem for long-term heavy alcohol drinkers.

Where to get it:
Sweet potatoes, sunflower seeds, bananas, spinach, tuna, salmon, organ meats, brown rice, butter

Cyanocobalamin (B12)

What it does:
Helps in the synthesis and repair of DNA, the processing of carbohydrates, proteins and fats, and the creation of blood cells. 

What happens if you don't get enough:
Mouth irritation and brain damage, as well as pernicious anemia, which causes weakness, numbness of the extremities, and high fever. Because B12 is useless until it combines with an intrinsic factor made in the stomach, some people are deficient in B12 due to the inability to produce this intrinsic factor. This risk increases with age.

Where to get it:
Sardines, salmon, tuna, yogurt, milk


Folate (B9)

What it does:
Works with vitamin B12 and Vitamin C to break down proteins and form hemoglobin, which transports oxygen and carbon dioxide through the body. Also important for the synthesis of DNA and biochemical reactions in the body. The need for folate increases during pregnancy.

What happens if you don't get enough:
Anemia, poor growth, irritation of the mouth.

Where to get it:
Spinach, collard greens, asparagus, avocado, broccoli, papaya, lentils, sunflower seeds, beets, carrots - all best eaten raw


Pantothenic Acid (B5) and Biotin

What they do:
Both of these B vitamins are essential for growth, and for the metabolism of food. B5 helps in the production of hormones and cholesterol (and, yes! we do need cholesterol in our bodies).

What happens if you don't get enough:
Slow metabolism, imbalance of blood glucose levels, poor skin and hair health.

Where to get them:
Nuts, mushrooms, broccoli, kale, avocado, legumes, yeast, egg yolks, tuna, turkey

As you can see, a diet that is varied and high in the nutrient-rich foods is the best safeguard against deficiency of these very important vitamins. If you choose to supplement your diet, as I do, I recommend the Innate Response Formulas Folate, B6 & B12. (I have not affiliation with this company.)

Yours in Health, 
Tamera