Foods to boost your vitamin B intake
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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.
| Nutrient | Deficiency linked to | Food sources |
| Vitamin B1 | Low 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 B3 | Depression
Low energy |
Brewer’s yeast, wheat bran, peanuts, wild rice, sunflower seeds, sesame seeds, sunflower seeds, brown rice, whole wheat flour, almonds |
| Vitamin B5 | Poor 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 B6 | Low 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 B12 | Confusion
Poor memory |
Animal based foods: liver, oysters, sardines, trout, salmon, tuna, lamb, eggs, milk, beef, cheese (Edam, Brie, cheddar, mozzarella), haddock, scallops, |
| Folic acid | Anxiety
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 |
| Choline | Memory
Concentration Learning |
Beef liver, eggs, cod, chicken, cauliflower, peanuts, wheatgerm, quinoa, spinach, orange |
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