VITAMINS, MINERALS, HERBS…OH MY!- Part 2
Does the thought of figuring out what supplements you should take make you feel like you are trying to meet the Wizard? Don’t worry! I will be your guide and share some highlights about these mysterious nutrients and point out ways to include them in your plant-based lifestyle.
A couple of weeks ago, I walked through Vitamins A, C, D, E and K. I also shared more about vitamin supplements and tips for incorporating vitamins into your diet. If you haven’t read this post yet, check it out before reading further.
Now, it’s time to get into the B vitamins. Here’s a breakdown of the seven different B vitamins and how you can incorporate them into your diet:
B1 (Thiamin): Thiamin helps your body to produce energy. It is also important for growth and development. It can be found in cereals, whole grains, rice, potatoes, and beans. Learn more here.
B2 (Riboflavin): Riboflavin also helps with energy production, growth and development. It can be found in cereals, whole grains, and green vegetables such as asparagus and spinach. Learn more here.
B3 (Niacin): Niacin is important for energy production and healthy skin. It also promotes proper functioning of the nervous system and digestive system. It can be found in nuts, whole grains, beans, and fortified foods. Learn more here.
B5 (Pantothenic acid): Pantothenic acid serves an important role in energy, growth and development as well as breaking down fats. It is found in almost all foods. But great vegan sources are shitake mushrooms, avocados, potatoes, whole grains, peanuts, and sunflower seeds. Learn more here.
B6 (Pyridoxine): Pyridoxine is important for red blood cells, the immune system, and brain development during pregnancy. It can be found in potatoes, wheat germ, bananas, and dried beans. Learn more here.
B7 (Biotin): Biotin, like the other B Vitamins, is a key element in energy production. It has long been felt that biotin helps with hair, skin and nail health. However, according to the NIH, scientists are still doing research to confirm this. Biotin can be found in peanuts, bananas, mushrooms, watermelon, and grapefruit. Learn more here.
B8 (Folic acid): Folic acid is vital for the production of DNA and other genetic material. It is recommended that all women who could become pregnant take in at least 400 mcg of folic acid daily. If you are considering pregnancy, it is important to have folic acid in your system before getting pregnant to help promote healthy development of the fetus and to reduce the risk of neural tube birth defects such as spina bifida. Sources of folic acid can include green leafy vegetables, citrus fruits, mushrooms, nuts, peas, and beans. Learn more here.
A friendly reminder…
If you are considering adding a vitamin to your daily routine, check with your doctor first to see if the vitamin is right for you. You can also check with your pharmacist to ensure that the vitamin does not interact with any other medications that you are taking.
That wraps up the vitamins! Keep an eye out for my upcoming posts where we will minerals and, finally, herbs.
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