We all know some foods are stimulants and some slow you down. But have you tried using these foods to effect your moods?
Getting the Vitamins And Minerals one needs is of the first concern Most people can get all the vitamins and minerals they need by eating properly. The B complex is an extremely important group of nutrients that the body must acquire through the diet or produce via the intestinal flora to enable it to transform food into energy, maintain a strong immune system, balance many of the body’s hormones, and perform a wide variety of other tasks.
Many things can contribute to vitamin B deficiencies. Eating Junk foods and bread products high in sugar and white refined flour processed foods (lack nutrients and may contain many additives also fills one up and leaves no room for healthy foods. ), conventionally grown produce (are sprayed with pesticides and stored for such long lengths of time they lack nutrients by the time we buy them.), Using alcohol (more than two drinks a day can deplete B vitamins.),living a high stress lifestyle, environmental pollution, inadequate digestion, malnutrition, illness, and a vegetarian or vegan diet can all contribute.
Due to the fact that a good percentage of the U.S. population consumes vitamin-deficient foods raised in vitamin deficient soils along with a combination of one or more of the aforementioned problems, vitamin B deficiencies have become commonplace.
Some of the problems one experiences with deficiencies are:mild to severe depression,forgetfulness, vague fear, uneasiness to panic ,mood swings,loss of ability to concentrate, fatigue, insomnia or sleep disturbances.
The richest food sources of B-1 are brewer’s or nutritional yeast, brown rice, egg yolks, fish, legumes, liver, nuts, peas, poultry, rice bran, dulse, kelp, spirulina, wheat germ and whole grains. A high carbohydrate diet will increase the need for thiamin and the use of antibiotics, sulfa drugs, and oral contraceptives may decrease the body’s thiamin level.
The foods providing the highest levels of B-2 are brewer’s or nutritional yeast, almonds, wheat germ, wild rice, egg yolks, legumes, liver, fish, and poultry.
Niacin is found in brewer’s or nutritional yeast, liver, broccoli, carrots, cheese, eggs, fish, raw milk, peanuts, potatoes, tomatoes, dandelion greens, and wheat germ.
Most fresh vegetables are good sources for B-5. Brewer’s and nutritional yeast, liver, eggs, mushrooms, avocados, broccoli, whole grains, bran, peanuts, cashews, legumes, and soybeans are especially high in B-5.
Most foods contain some B-6 but those that are the best sources include brewers or nutritional yeast, sunflower seeds, wheat germ, walnuts, carrots, legumes, soybeans, chicken, eggs, fish, organ meats, spinach, blackstrap molasses, and whole grains.
The largest amounts of B-12 are found in nutritional yeast, liver, clams, eggs, meats, fish, and dairy products. Some B-12 is available from sea vegetables such as dulse, kelp, kombu, and nori.
Good sources for biotin are nutritional yeast, soybeans, whole grains, egg yolks, milk, meat, poultry, and saltwater fish.
Choline is a major ingredient in lecithin and lecithin makes up about 30% of the dry weight of the brain. Lecithin provides other important nutrients including phospholipids, fats, and glycolipids. Choline is also found in egg yolks, green leafy vegetables, liver, soybeans, yeast, and wheat germ. The best supplemental source is phosphatidyl choline.
All dark leafy greens (the foliage that folic acid is named after) are good food sources of folic acid. These include kale, spinach, beet greens, and chard. Other sources are nutritional yeast, rice germ, wheat germ, blackeye peas, beans and lentils, asparagus, liver, soybeans, wheat bran, and walnuts. Inositol Whole grains, nutritional yeast, lecithin, citrus fruits, nuts, seeds, legumes, unrefined molasses, meats, and dairy.
By just reading through the list above about what food sources of Vitamin B complex are one can see that they do not include what is generally eaten in the American diet. Add factors like depleted soil, high stress life styles and one can see how deficiencies have become commonplace. Just popping B complex pills does not cure the problem.
by: Judi SingletonTagged with: B Vitamins, Lacking B Vitamins, mood, mood swing, Vitamin B,