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Foods to boost your vitamin B intake

B vitamins are essential for the mind and energy. They are required for many brain processes such as the manufacture of important brain chemicals & neurotransmitters (the brain’s messengers). A deficiency can impact the way we feel and behave and can be caused by a poor diet or lack of variety in the diet, high alcohol intake or stress.

B vitamins should never be supplemented in isolation. The best way is to eat a varied diet of vegetables and wholegrains in their natural not refined form such as brown rice and wholemeal bread.

Categories: ,
NutrientDeficiency linked toFood sources
Vitamin B1Low energy (brain food)

Poor concentration & attention

Poor memory

Brewer’s yeast, wheatgerm, sunflower seeds, pine nuts, peanuts, soya beans, brazil nuts, beans, whole-wheat flour, oats, peas, lentils, brown rice,
Vitamin B3Depression

Low energy

Brewer’s yeast, wheat bran, peanuts, wild rice, sunflower seeds, sesame seeds, sunflower seeds, brown rice, whole wheat flour, almonds
Vitamin B5Poor memory

Stress

Low energy

Liver, peanuts, mushrooms, soybeans, oats, sunflower seeds, lentils, cashews, wheat germ, broccoli, brown rice, whole-wheat flour, avocados, cauliflower, kale
Vitamin B6Low mood

Irritability

Poor memory

Confusion

Depression

Managing stress

Low energy

Fish, eggs, chicken, salmon, liver, whole grains (brown rice, whole-wheat flour), lentils, chickpeas, soya, oats, peanuts, walnuts, avocados, bananas, sweet potatoes, green & red peppers
Vitamin B12Confusion

Poor memory

Animal based foods: liver, oysters, sardines, trout, salmon, tuna, lamb, eggs, milk, beef, cheese (Edam, Brie, cheddar, mozzarella), haddock, scallops,
Folic acidAnxiety

Depression

Poor memory

Brewer’s yeast, wheatgerm, brown rice, beans, lentils, asparagus, walnuts, peanuts, dark green vegetables (Kale, spinach, broccoli, Brussels sprouts), almonds, fortified cereals
CholineMemory

Concentration

Learning

Beef liver, eggs, cod, chicken, cauliflower, peanuts, wheatgerm, quinoa, spinach, orange

Learn more about nutrition in my best-selling book ‘How to Prevent Burnout’ and my latest book, Life Force. The revolutionary 7-step plan for optimum energy’.

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