A significant portion of today’s population is deficient in at least one of the B vitamins. A deficiency in B12 is the most common, because of this many people are not thoroughly enjoying the many b12 benefits.
Below I will show you how I get my daily dosage of B vitamins and explain the b12 benefits
Vitamin B1 (Thiamine)
This is the first of the B vitamins to be discovered by scientists. The water-soluble vitamin helps convert the food that you consume into energy. It’s also vital in the normal function of your muscles, nerves, immune system, and it also improves the body’s ability to cope with life’s many stressful situations.
I usually get my B1 from chlorella, cocoa powder, cilantro, black beans, lentils, chia seeds, and chickpeas.
Vitamin B2 (Riboflavin)
Riboflavin supports the body in metabolizing fats and proteins. It also helps prevent memory loss and has even been linked to healthy reproductive functioning.
Some of my B2 sources include spinach, tomatoes, chlorella, quinoa, lentils, chia seeds, and pumpkin seeds.
Vitamin B3 (Niacin)
The body uses vitamin B3 to convert food into energy. Niacin is also linked to DNA repair and regulating cholesterol levels.
My primary food sources of niacin are avocados, chili powder, ginger, cumin, pumpkin seeds, chia seeds, and lentils.
Vitamin B5 (Pantothenic Acid)
Vitamin B5 is needed by the body to produce red blood cells. It is also necessary for the development and maintenance of healthy skin and hair.
My favorite sources of vitamin B5 are lentils, tomatoes, chlorella, chickpeas, avocado, oregano, and black beans.
Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine)
Vitamin B6 is responsible for many processes in the body. One important function is its involvement with the production of hemoglobin. Hemoglobin is the protein located in red blood cells and is responsible for transporting oxygen to tissues throughout the body.
I usually get my vitamin b6 from chickpeas, potatoes, bananas, and spinach.
Vitamin B7 (Biotin)
Biotin aids the body in the processing of glucose and also helps metabolize proteins. Biotin is also referred to as Vitamin H because it is often used to strengthen hair and nails.
I get my vitamin B7 from carrots.
Vitamin B9 (Folate)
Folic acid helps the body with the production of DNA and RNA. Vitamin B9 is essential during pregnancy, infancy, and adolescence where rapid growth takes place.
During pregnancy, the fetus requires a lot of the mother’s supply of folic acid. For this reason, it is crucial that soon to be mothers discuss vitamin B9 supplementation with their family doctor.
My top food sources of folic acid are lentils, spinach, and avocado.
Vitamin B12 (Methylcobalamin)
What are some of the b12 benefits? Proper brain function, nerve tissue health, and the production of red blood cells.
Bacteria found in the soil create vitamin B12, and since we as a society wash everything thoroughly, we tend to wash away this B12 that would typically be present in the food we eat.
Animal products usually don’t contain adequate amounts of vitamin B12, so meat eaters can be, and often are deficient in this crucial vitamin.
To ensure that I continue to enjoy the b12 benefits I take a liquid form of Methylcobalamin. Remember to talk with your family doctor before taking any new supplements.
I hope you found this post helpful. What do you usually eat/take to get your B vitamins? Let me know below.