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20 Foods That Are Packed With Vitamin B



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.

Leafy vegetables

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.”

full grain

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. “

Grazing cattle

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?

Sunflower seeds

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.”

Brussels sprouts

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.”

Nutritional yeast

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.”

Animal products

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.

Fortified cereals

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.


Whole Grains Health

MOV Parent: Time for the lunch bell | News, Sports, Jobs



The summer months are coming to an end and school is getting closer and closer. When you go back to school it can be difficult to start or continue a healthy lifestyle. It’s easy to choose unhealthy lunch and snack ideas. However, I want to share with you the importance of packing a healthy lunch and preparing a healthy snack when your kids go back to school.

1. Eating a healthy diet can improve your health today and for years to come. Think about how your food choices will be made up throughout the day or week to help you create a healthy eating routine.

2. It is important to eat a variety of fruits, vegetables, grains, protein foods, as well as dairy and fortified soy alternatives. Choose options for meals, drinks, and snacks with limited added sugar, saturated fat, and sodium.

Some of the negative effects that unhealthy school lunches have on children are mental and physical problems. Eating the wrong diet can lead to obesity or other weight problems. A child with poor diet is more likely to develop diabetes, kidney stones, and heart disease. Without proper nutrition, a child’s academic performance will decline. Sleep behavior is also affected when children do not eat enough nutritious foods. These children may also exhibit more aggressive behavior and lower attention spans.

When I was in school I packed my own lunch. Most of the time I just tossed everything I could find into a bag and called it lunch. I would wrap anything from cookies to leftover pizza. It wasn’t until I got a little older that I understood why I should choose healthier options. I decided to work on a healthier lifestyle and now cucumber and melon are my favorite food when I wrap lunch.

Becoming more aware of what to give your child for lunch, what your child is packing for lunch, and what groceries you bring around the house can help them feel better, be better, and be healthier.

As a parent, you can help your child choose healthier options by:

1. Regular family meals

2. Serving a wide variety of healthy foods and snacks

3. Be a role model by eating healthily yourself

4. Avoid fighting over food

5. Include children in the process

Figuring out the best lunch options for your child can be difficult. You could try some of these options:

* Turkey + cheddar roll-up, fresh berries, yogurt and trail mix

* Cheese quesadilla, guacamole, salsa, tortilla chips and strawberries

* Peanut butter and jelly sandwich, graham crackers, cheese spread and a peach cup

* Turkey slices, cheese cubes, pita wedges, hummus, baby carrots and celery

To make lunch more attractive to your child, try different foods. Some ideas include:

* Make potato salad or pasta salad multi-colored. Use fun noodles or add hard boiled eggs, beans, peas or small cubes of meat for extra protein.

* Cut raw vegetables like carrots, celery, green peppers, broccoli, cauliflower, and cucumbers. Send them with a small container of low-fat dip.

* Add a piece of fruit for dessert, washed and ready to eat, or a packet of fruit salad.

* Try reduced-fat cheese cubes or cheese spreads with whole grain crackers.

* Few children can resist yogurt, a good source of protein and calcium that is now available in many different flavors and shapes.

* Choose healthy snacks. Pack pretzels, popcorn, rice cakes, whole grain crackers, dried flakes, or trail mix.

After a long day at school, your children will be hungry. Having healthy snacks for your children after school is important. You can have a snack ready and waiting for them or allow them to choose from the healthy options you have around the house.

The American Heart Association has a list of healthy snack options divided into categories based on cravings. Some of these snacks are:

* Apples and pears

* Bell pepper slices

* Popcorn

* Nuts and seeds

* Carrots and celery sticks

Make sure you find the right ones that suit your family’s needs.

While I was in grades 3-12, I got involved in post-school sports. It was important to have a healthy snack before training and games. The snacks I always chose were apples and peanut butter or bananas and peanut butter.

I also enjoyed applesauce. My parents bought the sugar-free version and I added cinnamon. These were simple and healthy snacks that I could grab on my own.

“There is nothing unhealthy about educating young people about nutrition.” – Pierre Dukan


Megan Zwick is a program assistant in Family and Consumer Sciences at Ohio State University Extension, Washington County. She can be reached at



* Stadler, M. (2018, August). Back to School Kids Lunch Ideas. (2018, August 14).

* Hopkins, A. (2019 August 15). 15 Healthy After School Snacks Your Kids Will Actually Eat

* What is MyPlate?

* Dukan, P. (n.d.). Healthy eating quote. 34 Best Quotes About Healthy Eating For You And Your Children.

* Schuna, C. (no year). The Effects of Children Eating Unhealthy School Lunches. LIVESTRONG.COM.

* Ben-Joseph, EP (Ed.). (2018, June). Healthy nutrition (for parents) – nemours kidshealth. Children’s health.

* School lunches. Harvard Health. (2015, July 16).

* Healthy snacking. (nd).

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7 Ways to Improve Your Gut Health



When your stomach is fine, you never think about it – but when you don’t, it’s hard to think about anything else. The group of microorganisms that live in and make up your gastrointestinal tract play a role in almost every aspect of your health, from preventing chronic disease to maintaining your immune system. So it’s no wonder that you feel lousy when things get out of hand.

But what exactly is your gut feeling? And is it possible to improve your gut health? Here is everything you need to know.

What is the intestine?

The human intestine is much more complex than even experts once realized – it comprises a multitude of internal organs that are involved in the digestive process to absorb nutrients from food and excrete waste, explains Rushabh Modi, MD, a certified physician in both internal medicine and Gastroenterology and Hepatology and Assistant Professor of Clinical Medicine at USC’s Keck School of Medicine. “Typically, this refers to the mouth, esophagus, stomach, small intestine, and colon, with the pancreas and liver being crucial as supporting organs that help make digestive enzymes,” he says.

How your gut keeps your body healthy

In addition to absorbing and transporting nutrients to all tissues in the body, the intestine is critical to maintaining fluid and salt levels and eliminating waste, explains Dr. Modes. “Many vital nutrients and vitamins such as B12 and iron have special transporters that only exist in the intestine,” he adds. Iron, for example, needs stomach acid to be absorbed effectively – and B12 also needs certain receptors in the stomach and middle intestines to be absorbed. “These nutrients are difficult to obtain in any other way and they are essential for normal physiological function,” adds Dr. Modes added.

The gut is also one of the body’s most important disease control systems. “The acid in the stomach kills the bacteria and viruses that can inadvertently be ingested through food, and the digestive tract is an important way of introducing antigens to boost immune function and protection in the body,” says Christine Lee, MD . Gastroenterologist at the Cleveland Clinic. “The digestive tract also digests the foods ingested and extracts the essential nutrients that the body can absorb for vital use.”

New research has even uncovered a link between poor gut health and several neurological diseases such as Parkinson’s, Alzheimer’s, autism, and depression. One such study from the Université de Genève found that people with Alzheimer’s have different types of bacteria in their gut than those who do not have the disease.

8 signs your gut is suffering

If your gut is unhealthy, you are likely to have one or more of the following symptoms, even if it’s mild or rare:

  1. gas
  2. Flatulence
  3. Acid reflux
  4. heartburn
  5. diarrhea
  6. constipation
  7. Changes in stool
  8. Inexplicable weight loss
    1. “Since food digestion and waste production are the two most important functions of the intestine, if there are problems in these areas, the intestine can often be the cause of the problem,” explains Dr. Modes. Acid reflux and heartburn have also been linked to the gut, although you may feel the pain further from the core of the problem. Flatulence is also becoming more common, so Dr. Modi notes that patients view them as almost a normal reaction to eating certain foods.

      If you experience unexplained weight loss despite eating regular meals, it may indicate that your body is unable to digest or absorb the nutrients in the foods you eat and that there is a problem in your digestive system, according to Dr. Lee.

      How to improve your gut health

      The good news is that there are simple steps you can take to support your gut health. Here are some of the strategies doctors recommend.

      Eat a wide variety of healthy foods

      A diet made up of several different food types can result in a more diverse microbiome made up of more types, according to a report published in the journal Molecular Metabolism. This, explains Dr. Lee, strengthens our microbiome and increases its resilience.

      The best foods for gut health are fruits, vegetables, legumes, nuts, seeds, and whole grains, especially those with the highest fiber content that help your digestive tract function properly. According to the Academy of Nutrition and Dietetics, women should aim for 25 grams of fiber per day and men 38 grams per day.

      And cut down on unhealthy foods. “The more fat, fat, and salt you eat, the worse your gut health gets,” said Scott David Lippe, MD, chief of gastroenterology at Bergen Regional Medical Center in Paramus, NJ and assistant professor of medicine at Rutgers Medical School. This is especially important to keep in mind at dinner, as restaurants tend to consume salt, fat, and fat because they taste good.

      Try to leave out dairy products

      If you experience gas, gas, or loose bowel movements after drinking milk or eating cheese, you may be lactose intolerant. “This affects many adults, especially those who have no Northern European ancestry,” says Dr. Lip. “A quick and easy test is to drink a glass of regular milk – if you feel unwell, you are lactose intolerant.” If you are not ready to give up dairy products, you can also try taking lactose tablets before consuming dairy foods take.

      Consider a probiotic

      These tiny little microorganisms aid your metabolism and help rebalance your microbiota, says Douglas A. Drossman, MD, gastroenterologist and Professor Emeritus of Medicine and Psychiatry, UNC Division of Gastroenterology at the UNC School of Medicine. He recommends taking them when you have symptoms of an unhealthy bowel; however, there can be no other benefit. In fact, there isn’t a lot of research to prove the benefits of probiotics for the gut.

      For example, a review published in Therapeutic Advances in Gastroenterology found that probiotics positively affect the gut microbiota of people with certain diseases, such as Alzheimer’s and diabetes, but do little to improve the gut microbiota of healthy people. “If you are taking antibiotics or have diarrhea, taking probiotics can be very helpful,” adds Dr. Lip. However, he recommends trying to get your fair share of probiotic-rich foods like yogurt, sauerkraut, and kimchi first.

      Include more prebiotics in your diet

      “Prebiotics are not bacteria, they are foods that good bacteria like to eat,” explains Dr. Milstein. “We have to feed the good bacteria and starve the bad bacteria.” He recommends eating foods rich in bacteria such as walnuts, berries, bananas, flax seeds, legumes, artichokes, onions, garlic, chicory, dandelion greens, asparagus, leeks and whole grain products. “The diet is personalized, but putting some fruits and vegetables and fiber on our plate with every meal helps keep gut and brain health,” adds Dr. Milstein added.

      Monitor your vitamin D levels

      Recent research in Nature Communications has examined the relationship between gut bacteria and vitamin D levels and found that deficiency in the nutrient plays a key role in increasing the risk of certain diseases, including inflammatory bowel disease, cardiovascular disease and cancer, plays. Any form of disruption of the GI barrier, according to Dr. Drossman commonly referred to as “leaky gut,” which can increase a person’s risk of developing infectious, inflammatory, and functional GI diseases such as ulcerative colitis and Crohn’s disease. “Most people with leaky gut have very low levels of vitamin D and very low levels of the two most important omega-3 fatty acids – EPA and DHA,” he says. He recommends that most people consume at least 5,000 IU (125 µg) of vitamin D3 daily and consume sufficient fish oil (or the vegan equivalent) of 1,000 mg DHA per day. Be sure to talk to your doctor before taking any supplements.

      Manage your stress level

      Stress not only puts a strain on your mental health, but also on your physical well-being. Chronic high stress can, according to Dr. Drossman directly affect your gut health. While removing stressors from your life isn’t always possible, stress management strategies like diaphragmatic breathing, meditation, or yoga can help, says Dr. Drossman. “It’s also a smart idea to see a psychologist to see if brain and gut therapies (cognitive behavioral therapy, hypnosis, mindfulness) can be used,” he adds.

      Get a good night’s sleep every night

      When you don’t get enough sleep, your whole body is affected, including your intestines. In fact, new research shows how closely your gut microbiome and the quality of your sleep really are. A study by Nova Southeastern University in Fort Lauderdale, Florida found that poor sleep, for reasons as yet unknown, can negatively affect your gut microbiome, which can then manifest itself in a variety of other health problems, including autoimmune diseases and mental illnesses. The National Sleep Foundation recommends that adults get between 7 and 9 hours of sleep each night.

      Jenn Sinrich is a veteran writer, digital and social editor, and content strategist specializing in health, fitness, beauty, and relationships.

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    YOUR HEALTH: When heart health is a matter of race



    PITTSBURGH – Up to 1 in 500 American adults have cardiomyopathy.

    Their hearts have enlarged, thickened, or stiffened, making it difficult for the heart to pump blood around the body.

    Now, new research examines racial differences in the outcomes of these heart patients.

    “If we don’t give patients good medicines and the like over time, they will develop into what is known as clinical heart failure, where they develop symptoms of shortness of breath and leg swelling,” said Dr. Shazli Khan. Internal Medicine Physician at the University of Pittsburgh Medical Center.

    People with cardiomyopathy may not have any symptoms at all, or their symptoms may be very mild to begin with.

    Dr. Khan examines racial differences in cardiomyopathy outcomes.

    She and her colleagues looked at data from 18,000 patients over a period of six years.

    “What we actually found was that black patients in our cohort had a much higher prevalence of many chronic diseases,” said Dr. Khan.

    “So more chronic kidney disease, higher blood pressure, higher diabetes rates.”

    If black patients are on optimized heart failure therapy and continue to have symptoms, they can get additional benefit from taking hydralazine and isosorbide dinitrate, known under the brand name BiDil.

    Previous research suggested that black patients had a much higher prevalence of chronic illnesses, including chronic kidney disease, higher blood pressure, and higher rates of diabetes.

    “In fact, they died more than the white cardiomyopathy patients,” said Dr. Khan.

    Researchers found that black patients diagnosed with cardiomyopathy were 15% more likely to die than white patients.

    Dr. Khan says the study results suggest that providers should emphasize earlier interventions.

    “That they come in to fill their medication, make appointments, give them resources, and educate them about the long-term effects of certain medical conditions.”

    Patients are advised to focus on eating more fruits and vegetables, whole grains, and lean proteins like chicken or fish.

    Also, focus on maintaining a healthy weight by balancing caloric intake with physical activity to reduce the risk of heart disease.

    Doctors will perform a physical exam and ask questions about your personal and family medical history.

    You will also be asked when your symptoms are occurring, such as whether exercise is causing your symptoms.

    If your doctor thinks you have cardiomyopathy, several tests may be done to help confirm the diagnosis, including an X-ray test to see if your heart is enlarged.

    Several blood tests may be done, including those to check your kidney, thyroid, and liver function, and to measure your iron levels, and a treadmill test to see your heart rhythm, blood pressure, and breathing while you run on a treadmill.

    Your doctor may recommend this test to evaluate symptoms, determine your physical fitness, and see if exercise is causing an abnormal heart rhythm.

    If this story affects your life or has caused you or someone you know to seek or change treatments, please let us know by contacting Jim Mertens at or Marjorie Bekaert Thomas at

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