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.
|Nutrient||Deficiency linked to||Food sources|
|Vitamin B1||Low energy (brain food)|
Poor concentration & attention
|Brewer’s yeast, wheatgerm, sunflower seeds, pine nuts, peanuts, soya beans, brazil nuts, beans, whole-wheat flour, oats, peas, lentils, brown rice,|
|Brewer’s yeast, wheat bran, peanuts, wild rice, sunflower seeds, sesame seeds, sunflower seeds, brown rice, whole wheat flour, almonds|
|Vitamin B5||Poor memory|
|Liver, peanuts, mushrooms, soybeans, oats, sunflower seeds, lentils, cashews, wheat germ, broccoli, brown rice, whole-wheat flour, avocados, cauliflower, kale|
|Vitamin B6||Low mood|
|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|
|Animal based foods: liver, oysters, sardines, trout, salmon, tuna, lamb, eggs, milk, beef, cheese (Edam, Brie, cheddar, mozzarella), haddock, scallops,|
|Brewer’s yeast, wheatgerm, brown rice, beans, lentils, asparagus, walnuts, peanuts, dark green vegetables (Kale, spinach, broccoli, Brussels sprouts), almonds, fortified cereals|
|Beef liver, eggs, cod, chicken, cauliflower, peanuts, wheatgerm, quinoa, spinach, orange|
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