B vitamins are extremely important for everyone to obtain enough of since they have a direct impact on everything from your heart, mood, your weight, and even your digestion. B vitamins also help you focus, aid in providing your body with energy for a healthy metabolism, and lucky for plant-based eaters, they’re found abundantly in the plant-based kingdom of foods.
The human body needs 13 different vitamins to survive and thrive, and the B-group vitamins account for eight of those 13 vitamins. B vitamins are essential to life and wellness, especially when it comes to nervous, brain, and cardiovascular system function. They are vital for energy production and healthy red blood cell formation and function. B vitamins don’t directly give you energy, but instead, they help your body use protein, fats, and carbohydrates efficiently as fuel, which occurs during digestion and absorption. Though they’re naturally found in food, because they’re water-soluble, most B vitamins are excreted more quickly from the body than vitamins that are fat-soluble (Vitamins A, D, E, and K) are. The only exceptions to this rule are Vitamin B-12 and folate, which are stored in the liver.
Plant-Based Foods Help You Meet Your Needs
A poor diet will quickly lead to a B vitamin deficiency unless a supplement is taken, therefore eating a nutritious, well-balanced diet is the easiest and most healthy way to obtain enough of this critical group of nutrients. The only exception is Vitamin B-12, in which supplement is recommended to everyone. Since it is obtained from a bacteria in the soil, Vitamin B12 is often depleted due to the conditions of our soil today which is the result of our intense agricultural system.
A B vitamin deficiency can include many serious health issues such as: anemia, fatigue, depression, constipation, poor digestion, heart problems, confusion, poor memory and concentration, poor skin, hair and nails, irregular heartbeat, moodiness, lack of appetite, and anxiety.
Here, you’ll see how to eat your way to a diet full of plant-based foods rich in B vitamins and learn more about Vitamin B12 to ensure you get the nutrients you need to stay healthy.
B vitamins are one of our body’s most important needs for energy, brain focus, and a healthy nervous system. They are found in our food supply, but originate from the soil. Due to the farming practices today, careful caution should be observed to get the best sources into our daily diets. A diet rich in B vitamins will produce a healthy body that is energetic, mental focus, a positive mood, and a healthy gut.
B vitamins act at a cellular level to turn food into fuel via the metabolism. This directly affects brain function and overall health. Animal-based foods are not the only source of B vitamins, and B vitamins exist in a host of plant foods. One exception is Vitamin B12, which can be hard to find in the diet but is crucial to overall health. Vitamin B12 comes from a bacteria in the soil and when you ingest it, it helps build the vitamin in the gut and regulates red blood cell function to prevent anemia.
RECOMMENDED DAILY INTAKE
Varying levels of various B vitamins may be needed depending on activity levels and overall diet. No set number are recommended, however, since our soil has become depleted due to high amounts of farming, over-processing, and due to the use of pesticides, fertilizers, and chemicals, we can’t be sure we’re getting enough from our food. A supplement is an easy way to get enough Vitamin B12 in your diet and much kinder to your body and the environment than eating a steak or beef-based burger. Be sure to choose vegan supplements and also note it is extremely important to take a sublingual Vitamin B12 supplement, which is more easily absorbed into the bloodstream. You can buy these as a tablet or as a liquid.
A 2500 milligram dose of Vitamin B12 per day should be enough, though higher amounts will not be harmful if you choose to take more and are extremely active or under high levels of stress. Other B vitamins are abundantly found in the diet and can easily be absorbed into the bloodstream.
- seeds (all)
- leafy greens
- sweet potatoes
- squash (all)
- fortified coconut, almond, and soy milk
- sprouted grain breads
- fortified non-dairy yogurts
- beans and legumes
- fortified nutritional yeast
- dried figs
- dried dates
RECIPES WITH B VITAMINS
- Slow Cooker Vegan Coconut Banana Pecan Oatmeal
- Mushroom Steel Cut Oatmeal Risotto
- Raw Vegan Almond Fig Bars
- Raw Massaged Kale Salad with Fresh Figs and Oranges
- Slow Cooker Vegan Vanilla Fig Oatmeal With Baklava Topping
- Cilantro Avocado Chickpea Salad Tacos
- Mesquite Avocado Kale Salad
- Buckwheat Brown Rice Waffles
- Raw Sprouted Buckwheat Bars
- Protein-Packed Breakfast Quinoa Bowl
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You can choose to take a vegan multivitamin or B complex supplement to get your B’s, or you can choose from a variety of vegan food products as well. Here are some ideas:
- Plant-based Nutrition 101: Protein
- Plant-based Nutrition 101: Healthy Fats
- Plant-based Nutrition 101: Complex Carbs/Fiber
- Plant-based Nutrition 101: Vitamin A
- Plant-based Nutrition 101: Vitamin C
- Plant-based Nutrition 101: Vitamin D
- Plant-Based Nutrition 101: Vitamin E
- Plant-based Nutrition 101: Vitamin K
- Plant-based Nutrition 101: Calcium
- Plant-based Nutrition 101: Magnesium
- Plant-based Nutrition 101: Iron
- Plant-based Nutrition 101: Zinc
- Plant-based Nutrition 101: B Vitamins (CURRENT PAGE)