Vitamin B con’t…

B-complex-foods
02 Oct 2014

Vitamin B5

Super vital for life, it is involved in energy production, hormones, fatty acids, proteins and neurotransmitters. B5 is found in many foods including;

  • Meat products-chicken, beef, liver, kidney
  • Potatoes, tomatoes and broccoli
  • Wholegrains & oats

 Deficiencies can cause;

  • Fatigue
  • Headaches
  • Depression
  • Insomnia
  • Muscles aches and pains
  • Numbness or burning sensation in the lower limbs
  • Anemia

 There is no set recommended intake, just make sure to consume a varied diet

Vitamin B6

Helps release energy from proteins and fats. It is essential to ensure the body gets what it needs from the food you eat.

 Animal products like chicken, lamb and fish, are great sources of Vitamin B6. You can also find it in;

  • Eggs
  • Wholegrain’s and brown rice
  • Milk
  • Nuts and seeds

 Deficiencies can cause skin rashes, upset stomachs and damage to nerves in infants. Convulsions and anaemia can also be side effects too as well as;

  •  Sores around the mouth
  • Mouth or tongue ulcers
  • Depression
  • Irritability
  • Anxiety

 The body needs 1.4 mg per day for men and 1.2mg per day for women

 Vitamin B9 better known as folic acid

Folic acid is vital for fetal growth and deficiencies can cause birth defects, so super vital for pregnant women to make sure they are getting enough.

 Folic acid is found in;

  •  Dark leafy vegetables
  • Nuts & Seeds
  • Fortified cereals and milk
  • Eggs

Adults need 200mcg per day and twice that, 400mcg during pregnancy.

Last but not least, Vitamin B12

Helps keep our nervous systems running perfectly. It also helps release energy from food and helps us to process folic acid as above.

Found in most meat and dairy products so an easy one to remember. As a result of this Vegetarians and Vegans can become deficient in B12 as they don’t consumer animal products. Make sure to research different ways to consume this vital vitamin if you are a veggie!

Next up we’ll talk about Vitamin C …

About Fash Pack Foodie
Registered Nutritionist & blogger. Intolerant to wheat, yeast, oats, eggs, ginger, onions, cows milk & chocolate but definitely not fashion!
Not as scary as it sounds, I have taught myself how to cook my way out of it.
Join me on my journey and become a Fash Pack Foodie too!
 
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