The B vitamins are needed for energy production, enzymatic activity, metabolism of fat, protein and carbohydrates, nervous system, healthy hair, skin and nails and much more. In fact, the list is almost endless!
Below is a list of all 8 B vitamins, a brief commentary on what they do, and plant food sources for each one.
Good for: energy production, cardiovascular support, brain and nervous system, immune support, digestion, muscle tone, mental clarity
Found in: sunflower seeds, beans, lentils, green peas, oats
Good for: protein/fat/carbohydrate metabolism, skin, vision, energy, red blood cell production
Found in: asparagus, mushrooms, almonds, spinach, beet greens, tempeh
Good for: circulation, blood vessels, cholesterol balance, cell integrity, converting fat into energy, memory, relief of pain/stiffness, joint & muscle strength, hormone production, detoxification
Found in: brown rice, chia seeds, almonds, potatoes, mushrooms, tomatoes, peanuts
Pantothenic Acid (B-5)
Good for: cellular growth, nervous system, adrenal glands, hormones, fat & protein metabolism, skin, cholesterol,
Found in: avocados, sunflower seeds, sweet potatoes, broccoli, Shittake mushrooms, lentils
Good for: brain function, nervous system, hormone production, immune system, weight loss, protein metabolism, tissue repair, hair/skin/nails
Found in: sweet potatoes, bananas, spinach, walnuts, prunes, pistachios, potatoes
Good for: fat metabolism, hair/skin/nails, blood sugar balancing
Found in: tomatoes, chard, cauliflower, cabbage, oats, almonds, raspberries, onion
Folic Acid (B-9)
Good for: brain & nervous system, RNA/DNA production (genetic material for new cells)
Found in: spinach, leafy green veggies, broccoli, avocado, oranges, mango, asparagus
Good for: energy, weight loss, depression, vision, constipation, hair/skin/nails, cholesterol, convert carbs/fat/protein into glucose
Found in: nutritional yeast, mushrooms, spirulina
Benefits of B-Complex Supplements
The B vitamins are key for optimal health, and yet it is almost impossible to get an adequate amount of them from our diet. I highly recommend you find a good quality B-complex formula that contains all the B vitamins and take it in addition to diet rich in organic plant food. If you are on a low carb diet, eating mainly protein and fats, it is even more crucial to include B vitamins in your daily routine.
To Your Health!