It’s winter…which means Cold Season for many people. So it’s that time of year again when you could deplete your B – vitamins and end up with mouth and tongue sores. Not fun and there are simple ways to avoid developing them. It’s easy to deplete your B – vitamins by eating processed/refined foods. If you buy a B-Complex make sure it is with B12 in the methylcobalamin form NOT the cyanobalamin form. You won’t die from cyanide poisoning but your liver + kidneys have to spin cartwheels in order to process the cyano type so you can absorb some of it. But, the Cyanocobalmine form is very cheap to manufacture so that is why it is in many vitamins on the market.
Now if you want to eat your B vitamins here are some that are helpful:
THIAMIN (B1) Romaine lettuce, asparagus, spinach, sunflower seeds, yellow fin tuna, celery, green peas, tomatoes, mustard greens, brussel sprouts, cabbage, kale, pineapple, oats, oranges, peanuts, lentils and whole wheat.
RIBOFLAVIN (B2) Beef liver, meat, crimini mushrooms, spinach, asparagus, swisschard, mustard greens, brocolli, collard greens, turnip greens, eggs, yogurt, green beans, cabbage, strawberries, cauliflower, goats milk, raspberries, brussel sprouts, summer squash, tempeh, plums, soybeans and almonds.
NIACIN (B3) Crimini mushrooms, lean beef, liver, eggs, dairy products, poultry, chicken, wild caught salmon, yellow fin tuna, corn grits, any nut, peanut butter and any enriched cereals.
PYRIDOXINE (B6) spinach, bell peppers, turnip greens, yellow fin tuna, garlic, cauliflower, mustard greens, brussel sprouts, green beans, bananas, steamed broccoli, beans, raw celery, turmeric powder, kale, watermelon, baked cod, swiss chard and nuts.
BIOTIN peanuts, filberts, almonds, cashews, nuts, egg yolk, cheese, beef liver, brewers yeast, eggs, cauliflower, wheat germ, sweet potatoes, spinach, swiss chard, legumes, haddock, salmon, tomatoes sauce, avocado, banana and canned tuna.
FOLATE (B9) romaine lettuce, spinach, asparagus, turnip greens, mustard greens, collard greens, broccoli, cauliflower, beets, garbanzo beans, summer squash, cucumbers, papaya, Lima beans, strawberries and flax seed.
METHYLCOBALAMIN (B12) Beef liver, liverwurst, snapper, venison, cooked shrimp, scallops, salmon, yogurt, cows milk, blue cheese and eggs.
Sarah Gaudette
Paradise Therapy
Stress Relieving Tips
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