What foods, herbs and supplements offer us good sources of B vitamins, and why is it important to know? The first fact that's important to know about B vitamins is that our bodies do not manufacture them. Since we are continually using these vitamins, it is crucial that we consume them regularly in our foods and if necessary, in supplements. Generally if a supplement is needed, a vitamin B complex is best because these vitamins work together. Sometimes though, a certain B vitamin can be taken for a particular disorder for a short period of time.
The eight essential B-vitamins are B1 (Thiamine), B2 (Riboflavin), B3 (Niacin, Nicotinic Acid, Niacinamide), B5 (Pantothenic Acid), B6 (Pyridoxine), B12 (Cyanocobalamin), B7 Biotin and B9 (Folic Acid).
B vitamins help our bodies promote energy and support our immune systems, nervous system, brain function, eyes, hair, mouth, muscles and help relieve stress. They also tone the digestive tract and act as coenzymes.
Symptoms of B vitamin deficiency include: fatigue, depression, Alzheimers, constipation, liver problems, heart irregularities, irritability, breathing difficulties, muscle atrophy, numbness in the hands and feet, weakness, severe weight loss, edema, concentraction problems, learning problems, birth defects, skin disorders, hair loss, nervousness, hearing problems, slow healing, arthritis, allergies, asthma, forgetfulness and gastrointestinal disorders to name just a few.
B vitamins are very susceptible to damage during cooking and processing causing many people to get less than the recommended daily allowance. Statistics suggest that at least 20 percent of Americans get less than 50 percent of the recommended daily allowances.
Benefits of getting adequate sources of B vitamins include:
- promoting efficient transport of oxygen throughout the body
- sustaining adequate energy levels
- maintaining normal levels of the amino acid homocysteine
- aiding the synthesis of coenzyme Q-10 (B6)
- creating, protecting and supporting DNA and
- maintaing glutathione levels, which is an antioxidant that plays an important role in the function of the immune system.
Some Sources of B Vitamins:
Vitamin B1 (Thiamine): brown rice, eggs, fish, pork, poultry, legumes, liver, peanuts, peas, poultry, whole grains, asparagus, brewer's yeast, broccoli, brussel sprouts,dulse, kelp, most nuts, raisins, plums, watercress, alfalfa, bladderwrack, catnip, cayenne, chamomile, chickweed, fennel seed, fenugreek, hops, nettle, peppermint, raspberry leaf, red clover, rose hips, sage, yarrow and yellow dock. Vitamin B2 (Riboflavin): eggs, fish, legumes, meat, milk, spinach, whole grains, yogurt, avodados, broccoli, asparagus, leafy greens, brussel sprouts, currants, mushrooms, molasses, nuts, watercress, alfalfa, bladderwrack, burdock root, catnip, cayenne, chamomile, chickweed, fennel seed, fenugreek, ginseng, hops, raspberry leaves, peppermint, nettle, red clover, rose hips, sage and yellow dock.
Vitamin B3 (Niacin): beef liver, brewer's yeast, broccoli, carrots, cheese, dandelion greens, eggs, fish, milk, peanuts, potatoes, tomatoes, whole wheat, alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, fennel seed, licorice, raspberry leaves, peppermint, nettle, red clover, rose hips, slippery elm and yellow dock.
Vitamin B5 (Pantothenic Acid): beef, brewer's yeast, eggs, fresh vegetables, legumes, mushrooms, nuts, pork, saltwater fish, whole rye flour and whole wheat.
Vitamin B6 (Pyridoxine), most foods have B6 but the following have high sources: brewer's yeast, carrots, chicken, eggs, fish, meat, peas, spinach, sunflower seeds, walnuts, avocados, bananas, beans, molasses, cantalope, cabbage, whole grains, dulse, potatoes, alfalfa, catnip and oat straw.
Vitamin B7 (Biotin): brewer's yeast, cooked egg yolks, meat, milk, poultry, saltwater fish, soybeans and whole grains.
Vitamin B9 (Folate): asparagus, barley, beef, brewer's yeast, brown rice, cheese, chicken, dates, green leafy vegetables, lamb, legumes, lentils, liver, milk, mushrooms, oranges, pork, root vegetables, salmon, tuna and whole grains.
Vitamin B12 (Cyanocobalamin): brewer's yeast, clams, eggs, herring, kidney, liver, mackerel, dairy products, seafood, dulse, kelp, nori, soy products, alfalfa, bladderwrack and hops.
(Sources: Prescription for Nutritional Healing by Phyllis Balch; Nature's Sunshine Magazine)
