Just as exciting as super hormone Vitamin D, the B vitamins are a vital, fingers in everything, behind the scenes set that are helping with our mood to our heart to our skin to our metabolism. WHAAAA!!?
Bs are the first line of defense against stress, being used up when we're up to our eyeballs in tasks.
Bs are the essential cofactor (helper) in really important conversions - like making happy juice serotonin in our brain, and which staves off cancer.
From appetite regulation, metabolism, nerve, & enzyme function, cardiovascular health, energy production, and skin beauty, the Bs have their fingers in everything!
Types of Bs & Food Sources:
B9- (folic acid) fruits and vegetables, whole grains, beans, breakfast cereals, and fortified grains and grain products
FOLATE = FOLIAGE B9: 400 micrograms /day
Full spotlight on the miraculous B9 at the bottom
B6- Good sources of vitamin B6 - B6 helps make red blood cells; helps our body use the fat and protein we eat for energy; breaks down protein; healthy brain function SOURCES: poultry, seafood, bananas, leafy green vegetables such as spinach, potatoes and fortified cereals. watermelon, papayas, cantalope, oranges Take 2 milligrams /day
Thiamin: regulate appetite, support metabolism - pork, ham, dark green leafy vegetables, fortified whole-grain cereals, wheat germ, enriched rice, green pea, lentils, nuts like almonds and pecans. 11- 12 milligrams / day
Niacin: nerve function, cardiovascular health, energy production - Chicken, turkey, salmon and other fish including canned tuna packed in water
Riboflavan: good skin -Asparagus, yogurt, cheese, spinach and other dark green leafy vegetables, chicken, fish, eggs and fortified cereals
Biotin (healthy metabolism) and Pantothenic Acid (enzyme function): Biotin= Liver and egg yolks followed by Salmon, pork and avocado - (abundant in food supply) Pantothenic Acid = yogurt and avocado as well as legumes ( lentils and split peas), sweet potatoes, mushrooms and broccoli. 5 mg / day