B Vitamins – Why we need them and how to get them!
B vitamins work better together, like any good sports team! They are all water-soluble, so any excess is flushed through the body daily. But there are quite a few members of this B-rilliant family:
Vitamin B1 – Thiamine
Helps to release energy from food and reduces cholesterol and blood sugar. It also helps with macular degeneration, reduces fatigue, insomnia and depression.
Foods containing B1: spinach, sunflower seeds, tomatoes, aubergine, broccoli, sweetcorn, pineapple
Vitamin B2 – Riboflavin
Helps to release energy from food, digest meat, protect nerves and ensures correct functioning of adrenal glands. It also helps with migraines and rosacea.
Because it’s key for foetal growth and reducing cramps, and pre-eclampsia risk by 5-fold, it’s a must for pregnancy.
Foods containing B2: dairy products, spinach, broccoli, eggs, green beans, strawberries, almonds
Vitamin B3 – Niacin / Nicotinic acid
Decreases blood pressure and cholesterol, thins blood and aids normal pancreatic function. It also reduces anxiety and depression.
Foods containing B3: dairy products, meat, fish, peanut butter, sunflower seeds, all nuts.
Vitamin B6 – Pyridoxine
Raises serotonin, GABA and dopamine which are our feel good hormones. It also helps to make red blood cells, needed for healthy nerves. It also reduces pre-menstrual breast tenderness and pregnancy nausea.
Foods containing B6: spinach, cauliflower, nuts, bananas, yellow-fin tuna, watermelon
Vitamin B7 – Biotin
Needed for healthy skin, hair and nails. Because it helps to release energy from food and reduces cholesterol and blood sugar. It’s made by healthy gut flora.
Foods containing B7: hazelnuts, almonds, cheese, cauliflower, egg yolks, sweet potatoes, spinach, salmon, avocados
Vitamin B9 – Folate / Folic acid
Because humans can’t make this, it must be consumed.However animals and insects can make it. It makes healthy red blood cells, prevents spinal tube defects in foetus and it has cardio-protective effects.
Foods containing B9: spinach, broccoli, chickpeas, butternut squash, cucumbers, papaya, strawberries, flaxseeds
Vitamin B12 – Hydroxymethylcobalamin
Helps release energy from food, helps with nerve pain and helps us to go to sleep quicker. It also makes red blood cells. B12 is a must, because a lack of B12 can look like Alzheimer’s e.g. depression, memory loss, confusion, fatigue.
Foods containing B12: meat, fish, eggs, dairy, miso, tofu, spirulina
Oral absorption of B12 supplements is 3% – On the skin with a patch or under the tongue is better!
