Lesson 2: Plant Based B Vitamins Copy

Plant Based B Vitamins

Vitamin B1 (Thiamin)

Functions: converts food to energy, maintains healthy hair, nails, and skin, aids in mental focus and brain function

Sources: Coriander, pine nuts, Jerusalem artichokes, hibiscus tea, watermelon, whole grains, acorn squash, soymilk, soybeans, rice bran, wheat germ, sunflower seeds, macadamia nuts (or butter), tahini, sesame seeds, spirulina, green peas, most beans, asparagus

Vitamin B2 (Riboflavin)

Functions: converts food to energy, maintains healthy hair, nails, and skin, aids in mental focus and brain function.

Sources: cereal grasses, whole grains, almonds, sesame seeds, spinach, fortified soy milk, spirulina, mushrooms, beet greens, quinoa, buckwheat, prunes.

Vitamin B3 (Niacin)

Functions: converts food to energy, maintains healthy hair, nails, and skin, aids in mental focus and brain function

Sources: Chili powder, spirulina, peanuts, peanut butter, rice bran, mushrooms, barley, durian fruit, potatoes, tomatoes, millet, chia, whole grains, wild rice, buckwheat, green peas, avocados, sunflower seeds, tahini

Vitamin B5 (Pantothenic Acid)

Functions: converts food to energy, maintains healthy hair, nails, and skin, aids in mental focus and brain function.

Sources:Paprika, Shiitake mushrooms, sunflower seeds (and sunbutter), whole grains, broccoli, mushrooms, avocados, tomatoes, soy milk, rice bran, sweet potatoes.

Vitamin B6 (Pyridoxine)

Functions: aids in maintaining homeostasis, prevents anxiety by helping the amino acid tryptophan convert to niacin and serotonin for healthy nerve function and also helps ensure a healthy sleep cycle, appetite, and mood, red blood cell production, immune function.

Sources: all soy products (choose non-GMO), bananas, watermelon, peanut butter, almonds, sweet potatoes, green peas, avocados, hemp seeds, spirulina, chia seeds, beans, rice bran, chickpeas, prunes, wheat germ, sunflower seeds, pineapple, plantains, hearts of palm, artichokes, water chesnuts, all squash and pumpkin, Brussels sprouts, green beans, pistachios, figs, nutritional yeast, baker’s yeast (active yeast), garlic, sage, peppers, kale, collards

Vitamin B7 (Biotin)

Functions: converts food to energy, helps reduce blood sugar by synthesizing glucose, helps make and break down fatty acids, needed for healthy hair, skin, and nails.

Sources: almonds, chia, peanuts, sweet potatoes, peanut butter, peanuts, onions, oats, tomatoes, carrots, walnuts

Vitamin B9 (Folate)

Functions: merges with Vitamin B12 and Vitamin C to utilize proteins and is essential for healthy brain development and for healthy red blood cell formation, essential for pregnant women to get enough of
Sources: spinach, beans, lentils, asparagus, lettuce, tomatoes, broccoli, avocados, mangoes, oranges, most whole grains, nutritional yeast (nonactive yeast), baker’s yeast (active yeast), basil, soy products, peanuts, artichokes, cantaloupe, walnuts, flax, sesame, cauliflower, tahini, sunflower seeds, peas, okra, celery, hazelnuts, mint, leeks, chesnuts.

Vitamin B12 (Cobalamin)

Functions: red blood cell production, needed for optimal brain function to prevent depression and mania, aids in digestion, improves iron uptake, critical for all aspects of health.

Sources: Soy products such as tempeh, fortified plant based milks, some vegan protein powders, nutritional yeast, spirulina and supplementation.