B-Vitamins
B-Vitamins are co-enzymes that keep your body operating properly. They not only help you stay healthy but also are necessary for your existence. There are eight water soluble B-Vitamins, each playing a vital role in your health – mentally and physically.
With the majority of the food we consume daily being grown in nutrient depleted soil, deficiencies are becoming more common each year. Studies show that fruits and vegetables are less nutritious by 50% or more than they originally were in the past. This means even if you eat healthy, you may still need to supplement nutrients to avoid deficiencies.
Americas farm land is considered to have the most depleted soil in the world, with 85% less than we had in the early 1900’s. As long as the soil has Nitrogen, potassium, and phosphorus, plants will grow to look beautiful. And because of this, these are the only minerals used in the fertilizers sprayed on most crops.
The Eight Water Soluble B-Vitamins
Vitamin B1 (Thiamin)
The first vitamin discovered and necessary for energy, cardiovascular health and circulation, metabolism, cell function, growth and recovery, and needed for the production of hydrochloride acid (an important digestive fluid).
Best food sources for Vitamin B1
Plant Sources – Brown rice, legumes (beans, peanuts, lentils, peas), whole grains, asparagus, broccoli, Brussels sprouts, plums, and watercress.
Animal Sources – Free range eggs and poultry, wild fish, and liver.
Vitamin B2 (Riboflavin)
Necessary for proper digestion, converting food into energy, and helping with growth and development. It supports healthy eyes and used in the formation of red blood cells. Each cell in your body needs B2 to properly function.
Best Food Sources for Vitamin B2
Plant Sources – Whole grains, legumes (beans, peanuts, lentils, peas), spinach, asparagus, avocado, broccoli, mushrooms, and Brussels sprouts.
Animal sources – Free range eggs, grass-fed cheese and milk, wild fish, free range poultry, grass-fed beef, and wild game.
Vitamin B3 (Niacin)
Supports the cardiovascular system by balancing healthy cholesterol levels. It’s another vitamin needed for digestion and the production of hydrochloride acid, used for proper secretion of bile, and stomach fluid. And helps with memory.
Best food sources for Niacin
Plant sources – Broccoli, carrots, tomatoes, potatoes, dates, peanuts, and nuts.
Animal sources – Free range eggs, grass-fed beef liver, grass-fed cheese and milk.
Vitamin B5 (Pantothenic Acid)
Another vitamin that supports healthy cholesterol levels and helps the immune system produce antibodies from the thymus gland. B5 helps reduce stress by supporting the adrenal glands. And helps convert macro-nutrients into energy and needed for the production of neurotransmitters.
Best food sources for Vitamin B5
Plant sources – Avocado, legumes (beans, peanuts, lentils, peas), most vegetables, mushrooms, and nuts.
Animal sources – Free range eggs, grass-fed beef, liver, and wild fish.
Vitamin B6 (Pyridoxine)
Necessary for managing stress and helps with the production of the “feel good hormones” dopamine and serotonin. A neurotransmitter that helps calm the nervous system from stress and anxiety called gamma-aminobutyric acid (GABA) is also made in the body with B6 as a necessary cofactor in its production. Vitamin B6 is needed for protein metabolism and for the utilization of amino acids.
Best food sources for Vitamin B6
Plant sources – Avocado, bananas, broccoli, brown rice, cantaloupe, carrots, corn, peas, potatoes, spinach, sunflower seeds, and walnuts.
Animal sources – Free range eggs and chicken, grass-fed beef, and wild fish.
Vitamin B7 (Biotin)
Most commonly used to support healthy hair, skin, and nails, helping them grow stronger and healthier. Biotin is necessary for healthy digestion and acts as a catalyst for other B-Vitamins. It aids in cell growth, the nervous system, and supports healthy blood sugar levels. Supports healthy glands and bone marrow.
Best food sources for Biotin
Plant sources – Soybeans and whole grains.
Animal sources – Free range eggs, meat, grass-fed dairy, and wild saltwater fish.
Note: Raw egg whites can cause a biotin deficiency if consumed regularly. A protein called avidin in raw egg whites binds to biotin and pulls it from the body.
VItamin B9 (Folic Acid)
Helps keep homocysteine, an amino acid that is used to make necessary chemicals in the body, at healthy levels. Too much homocysteine can cause damage to the cardiovascular system that increases the risk of heart attack and stroke. Therefore, B9 is essential for keeping the cardiovascular system healthy. Needed for the formation of red blood cells and for healthy cell division. Great for the brain and may support with stress and anxiety. Necessary for normal development of the fetus during pregnancy.
Best food sources for Folic Acid
Plant Sources – asparagus, barley, brown rice, dates, leafy greens, legumes (beans, peanuts, lentils, peas), mushrooms, oranges, root vegetables, and whole grains.
Animal sources – Free range chicken, Grass-fed beef and dairy, organic lamb, liver, and wild salmon and tuna.
Vitamin B12 (Cobalamin)
Necessary for the nervous system, protecting your cells from damage. It’s needed for protein synthesis for the cardiovascular system, and along with Folic Acid helps with red blood cell formation and the utilization of iron.
Best food sources for Vitamin B12
Plant sources – Sea vegetables such as kelp, bladder wrack, dulse, and kombu. And fermented soybeans (tempeh).
Animal sources – B12 can be found in all animal foods – meat, eggs, dairy, and seafood.
