Vitamins 101: the Bs
You don’t have to overthink this.
Eat a wide variety of plant foods.
Get a sufficient amount of high quality calories.
Supplement B12 if you’re plant-based.
I’m writing the Vitamins 101 series because:
Understanding how our body functions,
what’s required for functioning optimally,
the relationship between what we eat, how we feel, and chronic illness,
is not part of the education most of us get at home or at school.
Why are B vitamins important?
“B vitamins are a group of 8 water-soluble vitamins. The body does not store them, so they need to be replaced daily.
B vitamins act as coenzymes in several enzymatic processes that support every aspect of cellular physiological functioning, including major functions within the brain and nervous system.
B vitamin deficiencies have been considered as etiological factors in the development of various neurologic disorders and a broad spectrum of pathological states.
Reductions in food intake and absorption efficiency in some populations, including the geriatric population, may warrant attention to their dietary B vitamin levels.”
[source]
Buddha bowl with black beans, arugula, mushrooms, salsa, nutritional yeast
Beans
B1, B3, B6, B9
Raw almonds from Bremner Farms in Chico, California. This is where I get my almonds.
Nuts
B3, B5, B7, B9
Mushrooms
B2, B5
Avocado, lime, lemon
Avocado
B2, B5, B7
Brown rice
Brown rice
B3, B5
Purple sweet potato
Peas, seeds, tofu, spinach, dark leafy greens, bananas, potatoes, broccoli, bananas, oats, papayas, oranges, cantaloupe, fortified nutritional yeast
All contain B vitamins.
[source]
Why does a plant-based diet require B12 supplementation?
“Although plant-based diets are full of other vitamins and minerals, they are generally devoid of vitamin B12.
Animals obtain vitamin B12 by eating foods that are covered in bacteria or from the bacteria that already line their own guts.
Primates, indigenous societies, and prehistoric populations never got cobalamin (B12) deficiency because they didn’t have the advanced hygiene techniques that we have today, even if they were eating a plant-based diet. Their food had enough vitamin B12–containing bacteria on the surfaces to meet their needs.”
[source]
More on B12
People over 50, regardless of their dietary pattern, may benefit from a B12 supplement.
How will you know if this is right for you?
Ask your doctor to test your B12 level next time you get blood work.
🌱
Eat a variety of whole fruits and vegetables. Eat them in abundance.
Stay curious about your health.
Have fun.
Thanks for reading!
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Eat plants. 🥦 Hydrate.🚰 Move.🤸 Prioritize sleep. 🛌
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