It’s no secret that a healthy, balanced diet isn’t complete without the right vitamins and minerals. Each vitamin has a unique set of benefits, and vitamin B plays an important role in keeping our minds and bodies at optimal levels.
In fact, research shows that B vitamins help enzymes do everything from delivering nutrients throughout the body to breaking down amino acids.
In addition to the popular and often discussed vitamin B12, there are a few other B vitamins that are essential for health and wellbeing. Dr. Uma Naidoo, MD, Nutrition psychiatrist, professional chef, nutrition specialist and author of the bestseller This is Your Brain on Fooddives into the benefits of each:
Vitamin B1 (Thiamine): An important vitamin for basic cell functions and energy metabolism. A deficiency can lead to heart disease and poor cognitive function, as both organs in particular need a constant supply of energy.
Vitamin B2 (Riboflavin): Supports many enzymes that are necessary for daily functions throughout the body. Animal studies suggest that long-term riboflavin deficiency can lead to brain disease, heart disease, and certain types of cancer.
Vitamin B3 (Niacin): Niacin works as a coenzyme with more than 400 enzymes that depend on it for proper reactions and energy conversion. It also helps in the formation of cholesterol and fats, as an antioxidant, and in the formation and repair of DNA.
Vitamin B5 (Pantothenic acid): Indispensable for the production of coenzyme A, which helps the enzymes to build up and break down fatty acids and perform other metabolic functions, as well as acyl carrier proteins, which support the build-up of the necessary fats in the body.
Vitamin B6 (Pyridoxine): Known for its role in disease prevention, this vitamin has been linked to a lower risk of cancer and pregnancy-related nausea.
Related: The 18 Best Foods To Eat When You Feel Nauseous
Vitamin B7 (Biotin): Plays a role in helping enzymes that break down macronutrients found in foods and regulate cell signals. Deficiency is linked to hair loss, skin and nail problems.
Vitamin B9 (Folate / Folic Acid): An important vitamin to support brain health, optimal neurotransmitter function and mental health. It also aids in DNA formation, promotes cellular detoxification, and aids in the production of red blood cells. Folic acid is crucial for the healthy development of the fetus.
Vitamin B12 (Cobalamin): An essential vitamin for making red blood cells and DNA, as well as helping the development of the nervous system and brain function. It helps break down homocysteine, a protein that has detrimental effects on cardiovascular health and can lead to dementia.
20 vitamin B foods
Here are 20 foods that are high in B vitamin.
These include spinach, Swiss chard, watercress, and cabbage. “All of them are rich in vitamin B9 (folate / folic acid). Everyone is advised to include plenty of leafy vegetables in their diet, and a supplement is recommended for women who are pregnant or planning to become pregnant, ”says Dr. Naidoo. “As a nutrition psychiatrist, including leafy vegetables in their diet is one of the first suggestions I make to people who want to improve their mood!”
This very nutritious mushroom contains vitamin B2, riboflavin, and fiber. “Mushrooms contain vitamin B2 and riboflavin”, Dr. William Li, internationally renowned physician, researcher, president / founder of the Angiogenesis Foundation and author of the New York Times bestseller Eat to Beat Disease: The New Science of How Your Body Can Heal Itself explains. “Consumption of mushrooms also provides fiber, which can improve intestinal health and the immune system.”
Bring the quinoa! “Whole grain products naturally contain vitamin B1 (thiamine),” says Dr. Naidoo. “These include barley, quinoa, brown rice, and oatmeal. They also help stabilize blood sugar and are a great source of energy. “
Beef contains a wide variety of B vitamins. “Like salmon, beef is rich in nutrients such as niacin (vitamin B3), vitamin B6 and vitamin B12, which are important for energy metabolism.” Mackenzie Burgess, RDN and Recipe Developer at Cheerful Choices, States. “If you choose beef, look for products that are lower in saturated fat and grass-fed for the most health benefits. I often enjoy using Teton Waters Ranch products because they are 100% grass-fed and certified human. Combine high-protein beef sausage, sliced peppers and rice for a stimulating meal to make the simplest sheet pan jambalaya. “
“Legumes are an excellent source of vitamin B9 (folate / folic acid) as well as small amounts of vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), and vitamin B6 (pyridoxine),” says Dr. Naidoo. “This includes foods like black beans, chickpeas, edamame, and lentils, which are an incredible way to improve your mood and health.
This Mediterranean dip is made from mixed chickpeas (rich in vitamin B6). “One cup of chickpeas contains about 15% of our recommended daily allowance of folic acid (vitamin B9),” says Burgess. “Ditch the store-bought stuff and make your own by mixing a can of chickpeas, tahini, olive oil, lemon juice, and spices. Don’t have a tahini? Swap it for peanut butter for the same nutty taste. “
Related: Is Hummus Good For You?
Not only are these seeds a tasty snack, you only need a handful to reap the benefits.
“These are one of the best plant-based sources of vitamin B5 (pantothenic acid) and 20% of the recommended daily value of this nutrient can be obtained from just one ounce of these seeds! Can be eaten pure, roasted or as a core butter in a variety of recipes, ”explains Dr. Naidoo.
If you are looking for a nutritious and filling food, add oats to your meal.
“Oatmeal is filled with filling fiber and health-promoting nutrients like folic acid (vitamin B9) and thiamine (vitamin B1), making them a great choice for your breakfast routine,” says Burgess.
However, pay attention to the type of oats and brand you choose. “You can choose oatmeal, steel cut, or instant oats. Keep in mind, however, that many store-bought packets of instant oatmeal are loaded with processed ingredients and unnecessary sugar. Instead, I like to choose Bob’s Red Mill instant oatmeal packets. It only takes a minute to prepare and contains little to no added sugar.
Filled with vitamin B3, tree nuts are a great snack option. However, a supplement for this vitamin is recommended because it is more difficult for the body to absorb vitamin B3. “The natural form in food is not easy to absorb, so a vitamin supplement can be helpful here,” says Dr. Li.
This colorful fish is also one of the most nutritious with omega-3 fatty acids and a great source of vitamin B. “Salmon is naturally rich in all B vitamins, especially vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6 (Pyridoxine) and vitamin B12 (cobalamin), which makes it a healthy brain food, ”explains Dr. Naidoo.
Related: 15 Grilled Salmon Recipes You’ll Want to Eat All Summer Long
This green fruit is not only delicious, but also rich in nutrients. “Avocados contain vitamin B6 as well as other important nutrients like copper and magnesium, which keep our immune system strong against viruses and bacteria,” says Burgess. “Avocados also have healthy fats that increase the absorption of the fat-soluble, immune-supporting vitamins A, D, and E.”
If there’s one vitamin B superfood, it’s the liver. It contains all 8 B vitamins! “All of the B vitamins help in getting energy from the foods we eat,” says Megan Wong, RD at AlgaeCal. “They break down carbohydrates, proteins and fats and convert them into energy that supplies our muscles, organs and cells with energy.”
These are another nutritious vegetable to add to your shopping cart. “Brussels sprouts are versatile vegetables that are perfect for frying, sautéing or cooking,” says Burgess. “Half a cup of cooked Brussels contains 78 mcg of folate, or about 20% of our daily needs.”
Eggs are a breakfast staple for many of us and are filled with B vitamins. “A whole egg contains a whole third of the recommended daily dose of vitamin B7 (biotin), but also of many other B vitamins in small amounts,” explains Dr. Naidoo. “These versatile foods can be eaten or used in so many dishes in so many ways to get all of these benefits.”
Yeast is packed with vitamin B12. “This is a perfect option for vegans and vegetarians to meet their B12 needs, as B12 is only naturally found in foods of animal origin,” says Wong. “Vitamin B12 is crucial for healthy red blood cells as well as brain and nerve cells.”
Chicken, lean meat, pork, and dairy products are also good sources of B vitamins. “These foods are excellent sources of complete protein and can help you feel full longer between meals.” Tara Gerke Tomaino, RD, Nutritionist at the park in Berkeley Heights, NJ. “When looking for foods like this, go for the leanest cuts of meat, remove any visible fat, and choose low-fat or non-fat dairy products.”
“Natural yogurt is rich in vitamin B2 (riboflavin) and vitamin B12 (cobalamin) and is an incredibly healthy food! Also rich in natural probiotics that support both gut and mental health, ”says Dr. Naidoo.
While many brands of cereal are high in sugar, fortified cereals are filled with important B vitamins. “If you give the nutrition panel a box of cereal, you will likely find that many products contain 10-20% of the daily value of B vitamins such as thiamine, folic acid and vitamin B12. These cereals are fortified with B vitamins, which means that they are added to the product during production, ”says Burgess.
Spaghetti with sea fruits
The next time you’re making a pasta dish, add mussels, tuna, or salmon to add some B vitamin. “These are great sources of vitamin B12, and most spaghetti is fortified with folic acid (check the nutritional information to be sure). A deficiency in these two B vitamins has been linked to stress, anxiety, and depression, ”explains Wong. “One likely reason is that they are involved in the making and regulation of dopamine and serotonin, both of which send” feel good signals “to the brain.”
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Whether as an addition to your smoothie or as a granola topping, bananas are a great way to increase your vitamin B intake. “Bananas are also a great source of B vitamins and an easy option to get the vitamins you need,” says Dr. Nicole Avena, PhD, Nutrition and Health Expert. “These include B6, folic acid, thiamine, riboflavin and niacin.”
Next you read everything you ever wanted to know about whether or not to take a multivitamin.
4 Positive Changes to Make in 2022
(Family Features) Before you completely overhaul your lifestyle, remember that positive change may just be a few simple steps away. Starting small with achievable goals can help you stay on track throughout the year.
drink more water
Preventing dehydration, maintaining normal body temperature, and lubricating joints are all benefits of drinking enough water every day. Try to carry a reusable bottle as a reminder, choose water over sugary drinks and opt for water when eating out.
learn to cook
If you’re not comfortable in the kitchen, start with simple recipes that don’t force you to sacrifice taste. After all, it’s easier to stick to a meal plan when you enjoy the foods you’re preparing. For example, Baja Fish Taco Bowls take just 20 minutes for a flavorful, freshly-seasoned family meal, and Mediterranean Rice Bowls with Zucchini Fritters are a satisfying step toward meatless meals at home.
Eat more whole grains
Skip refined grains and instead opt for whole grains like brown rice and quinoa, which offer a fuller package of health benefits. You can count on options like Success Rice’s Boil-in-Bag Brown Rice and Tri-Color Boil-in-Bag Quinoa, which are ready in just 10 minutes, to take the guesswork out of cooking while giving home cooks more time to focus to give on uplifting crockery for loved ones.
Create a nutrition plan
Creating weekly menus can help you avoid drive-through by scripting meals for breakfast, lunch, and dinner. Plus, it makes grocery shopping easier (and less frequent) as you can buy all the ingredients you need for the week ahead in one go. Encourage family members to offer suggestions so the planning process doesn’t become overwhelming.
For more delicious recipe inspiration, visit SuccessRice.com.
Mediterranean rice bowls with zucchini fritters
Preparation time: 20 minutes
Cooking time: 20 minutes
- 1 bag of Brown Success Rice
- 2 medium zucchini, grated
- 1 teaspoon of salt
- 2 eggs
- 3 spring onions, thinly sliced
- 1 tablespoon fresh dill, finely chopped
- 1 garlic clove, chopped
- 1/2 cup all-purpose flour
- 1/4 cup grated parmesan cheese
- 1/2 teaspoon baking powder
- 1/2 teaspoon ground cumin
- 1/4 teaspoon black pepper
- 1/2 cup canola oil
- 2 cups diced cucumber
- 2 cups cherry tomatoes, halved
- 1/2 cup feta, crumbled
- 1/2 cup garlic hummus
- Prepare rice according to package directions.
- In a medium bowl, toss zucchini with salt; leave on for at least 10 minutes. Place in a colander and squeeze out excess moisture. Pour back into the bowl and stir in the eggs, scallions, dill, and garlic.
- In another bowl, whisk together flour, parmesan, baking powder, cumin, and pepper. Stir the dry mixture into the zucchini mixture and mix into a thick batter.
- In a large skillet over medium-high heat, heat 1/4 cup oil. Portion 2 tablespoons of batter into the pan for each donut. Fry 2-3 minutes per side until golden brown, adding remaining oil as needed. Drain on a tray lined with kitchen paper.
- Divide rice among four bowls. Top each with cucumber, tomatoes, feta and donuts. Garnish each bowl with a scoop of hummus.
- Substitutes: Hummus can be substituted with prepared Greek tzatziki sauce if desired.
Baja Fish Taco Shells
Preparation time: 10 minutes
Cooking time: 10 minutes
- 2 bags of Success Tri-Color Quinoa
- 2 tablespoons olive oil
- 4 white-fleshed fish fillets (5-6 ounces each)
- 1 teaspoon Cajun seasoning
- 1/2 teaspoon salt
- 3/4 cup plain Greek yogurt
- 1 tablespoon lime zest
- 1 teaspoon lime juice
- 1/4 teaspoon ground cumin
- 4 cups of packaged baby kale
- 1 ripe avocado, halved, pitted, peeled and thinly sliced
- Prepare quinoa according to package instructions.
- Heat oil in a large skillet over medium heat. Season fish with Cajun seasoning and salt. Cook 2-3 minutes per side, or until fish is lightly browned and beginning to crumble. Put aside.
- Whisk together the yogurt, lime zest, lime juice, and cumin in a small bowl.
- In a medium bowl, mix together the quinoa and kale. Divide into four bowls. Top each with fish, sliced avocado and a dollop of yoghurt lime cream.
- Substitutes: Taco seasoning or chili powder can be used in place of Cajun seasoning. Arugula or baby spinach can be used instead of kale.
New year, new workout routine. Here’s how to avoid burning out
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We’ve all heard about it, whether from personal experience or from others who have experienced it, and it’s a real threat to your mental and physical health. However, burnout is not solely limited to work-related endeavors. It can also happen on a physical level when you start a new exercise routine and go a little too hard at first.
Here’s the real catch: Workout burnout isn’t just for fitness newbies — it can happen to anyone. When you start a new exercise routine (even if you’re in shape from other types of exercise), you can burn out right from the start if you don’t take the right steps to recover and allow your body to properly adjust to the new workout you are about to do incorporate into your fitness routine.
“Whenever you start a new exercise program, whether it’s HIIT, running, or Pilates, you can expect your body to experience a natural type of ‘shock to the system,'” says Brooke Taylor, certified trainer and founder of Taylored Fitness. “Every time you incorporate a new type of exercise into your workout, you’re recruiting the muscles in a different way,” says Taylor.
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You may be thinking, if you’re already in shape, why is it taking longer than normal to recover from exercise? Or maybe you’re worried you’re not making the progress you want because you’re so sore all the time. Here’s why: When you pick up a new exercise routine, such as Pilates, when you’re used to running, your body uses different muscles or uses them in a different way than it’s used to. “Running activates your fast-twitch muscle fibers to hit the ground and accelerate, while Pilates activates the small intrinsic muscle fibers that surround your core, spine, glutes, etc. This can make you more tired or sore from another type of activation,” explains Taylor.
If you’re feeling excessively sore or tired after a workout and are concerned that you’re not in shape or making progress, don’t worry. “Actually, it just means you add variety to your workout,” says Taylor. And it’s a good thing to add variety to your workouts, by the way. “It’s very important that you incorporate other modalities of cross training to prevent injury and muscle imbalances and to maintain proper alignment. The same repetitive motion over time can lead to increased stress, leading to tissue breakdown and causing injury,” says Taylor. All of this simply means that doing one workout at a time isn’t good, and variety is a good thing.
Read on to find out how you can help your body adapt to a new exercise routine and avoid burnout.
Each time you start a new exercise routine, you use different muscles, which can leave you feeling even more sore.
5 Steps To Adapting To A New Workout (Whether You’re In Shape Or Out)
“Every time you add something new, there’s a good chance you’ll get a little sore from shocking the body. You’re training the body in a different range of motion, recruiting muscle fibers in a different way, and challenging your proprioceptive system, and you might feel a little down,” says Taylor. But all of this can be worked through with the right adjustment, including the following steps that Taylor designed to help you avoid injury and adapt well.
Use a foam roller before each workout
“Make sure you take the time to do a foam roller before each workout,” says Taylor. “Self-myofascial release will dissolve any muscle attachments in the body and lengthen the muscles back into what I like to call a ‘neutral state.’ That way you don’t compensate as much when adding load and it gives the weaker muscles a chance to recruit with forced control and precision.
Warm up properly
“Make sure you take the time to warm up properly. Especially if you’re doing HIIT, running, or some other high-intensity workout to give the body time to get the blood flowing,” says Taylor. She suggests warming up on a treadmill, elliptical trainer, or stairmaster, or doing dynamic mobility exercises. “Especially during the colder months, when your muscles are naturally tighter and your joints might be a little more sore, the last thing you want to do is go from 0 to 100.”
Stretch after every workout
“After each workout, make time for static stretching. This helps bring the muscles back to a neutral state and relieves some of the lactic acid buildup,” says Taylor. She also recommends holding each stretch for 20 to 30 seconds and avoiding pushing your stretch too far or beyond your flexibility threshold.
Rest and have a good rest
“Listen to your body and when you need a break – take a break and have an active rest day in between. Recovery is key to building muscle, improving performance and maintaining the body’s longevity,” says Taylor. You can also try an Epsom salt bath to relax your muscles and body.
Don’t forget good nutrition
What you eat before and after your workout is also key to feeling good and recovering. “Don’t skip meals. Make sure you’re eating every 2 to 4 hours and incorporating nutrient-dense foods into your diet, lean meats, vegetables, fruits, legumes, and whole grains,” says Taylor. “The most important thing is that you stay hydrated and replenish your fluids.”
Check out the Amazon Halo View, the company’s first fitness tracker with a screen
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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified healthcare provider with any questions about a medical condition or health goals.
Liver Fat Is Directly Linked to This Disease, New Study Says — Eat This Not That
A fatty liver can also have serious effects on your blood sugar levels, according to a new study from Brunel University London.
The researchers reviewed MRI scans of 32,859 people, who looked closely at the size of their livers and pancreas. The researchers relied on a type of method of measuring gene function to study cause and effect, called Mendelian randomization.
Not only did the scientists learn that people who are genetically predisposed to store fat in the liver are more likely to be diagnosed with type 2 diabetes, but it was shown that every 5% increase in liver fat increased that risk by 27 % elevated.
“Our results encourage better treatment for people with nonalcoholic fatty liver disease (NAFLD) and provide evidence for the multiple benefits of weight loss and better screening for diabetes risk in these people,” said lead study author Dr. Hanieh Yaghootkar issued a press release.
The Cleveland Clinic defines NAFLD as a condition affecting one in three adults who are not heavy drinkers. While the cause of this type of liver disease is unknown, obesity and diabetes are considered likely risk factors.
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“I’m not surprised by these results, as NAFLD has been shown to be a key factor in insulin resistance,” said Erin Palinski-Wade, RD, CDE, LDN, CPT, a New Jersey-based nutritionist and author of 2 Day Diabetes Diet. “It makes sense that even small accumulations of fat in the liver would, in turn, increase insulin resistance and thus the risk of type 2 diabetes.”
Additionally, she believes this current study offers tremendous value as it points to the importance of focusing on the prevention of excess fatty tissue in the liver centered on your diet. “Some research suggests that coffee may protect against liver damage from fat accumulation. So if tolerated, drinking up to two cups a day can be beneficial,” says Palinski-Wade.
However, she’s quick to add that stirring in the sugar and cream “can speed up fat buildup in the liver. Instead, enjoy black coffee or sweeten it with flavors like cinnamon or vanilla extract.”
In addition to reducing total sugar intake, Palinski-Wade also advises limiting alcohol consumption. “Following a Mediterranean diet high in plant-based fats, nuts, seeds, whole grains, and oily fish may be the best strategy for reducing fat in the liver,” she says.
Also, consider adding more high-fiber foods to your plate like broccoli, berries, apples, and plenty of leafy greens and legumes. “Fiber may help reduce fatty deposits in the liver while also helping to promote stable blood sugar levels and fight insulin resistance,” says Palinski-Wade.
“One study found that spinach, in particular, may reduce the risk of NAFLD, while the resistant starch found in legumes may also help reduce NAFLD,” concludes Palinski-Wade.
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