Good Lifestyle

Constantly tired? Vitamin B deficiency could be to blame: low vitamin B6 and B12 levels have been linked to anemia, which can leave you extremely exhausted and tired. And these are only two of the eight b vitamins that your body uses to convert food into energy and strengthen the health of yourHair, nails and skin. "They are all needed to survive," says Nutritionist and Bestselling Cookbook AuthorToby Amidor, RD

All Vitamins B (Aka Vitamin B-Complex) serve different functions and some gaps are much more likely in some B vitamins than in others. Vegetarians and pregnant women or who want to become pregnant tend to be deficient in B6, B12 and Folate. Read more about the benefits of B vitamins and foods that can help you make sure you have enough.

Vitamins B6 and B12 help your body doenergy Of the food you eat and form red blood cells, which carry oxygen throughout your body. Low levels can cause anemia, which means that your body does not include enough O2, let you feel exhausted. "B6 also regulates the hormones of serotonin and dopamine, cell growth and theimmune systemAnd breaks down glucose, which can play a role in diabetes, "says Amidor.

Although most of us get many vitamins B6 and B12, women and the elderly are at risk of a deficiency in B6. In addition, seniors and plants are at increased risk for B12 deficiency. As you get an absorption of vitamins becomes more difficult, and for vegans, B23 is mainly in animal sources and nutritional yeast. But as nutrition yeast does not have enough Vitamins B, herbal people should consider taking supplements or shots, said Amidor.

If you have undergone weight loss surgery or take an acidic suppressor for acid reflux, you could also be deficient B12, says Julie Stefanski, RD, spokesperson for theAcademy of Nutrition and Dietary. "Although it can take a very long time, but if you let it progress, it could affect your neurological health and increase the risk of dementia," she says.

Madness (Vitamin B9 or folic acid) is the other big vitamin B to keep an eye on. Folate helps your DNA, which means it is necessary for each cell of your body. It's essential duringpregnancy To prevent neural tube defects and Spina Bifida. "The Folat is the most important in the first 30 days of pregnancy when many women do not even know that they are still pregnant, so the guidelines say that all women of motherhood age should take a supplement and have good sources of folate in their diet., says Stefanski.

While you probably do not worry about worrying folate deficiency unless you're pregnant or you haveSCI or celiac disease, low levels can also cause a type of anemia and have beenlinked to Cardiovascular disease, stroke, alzheimer's dementia and disease, among other conditions. "Because folate and B12 work by hand, if you have a deficiency in one and take a surcharge, it can hide a deficiency of the other. That's why you should always get a blood test on both to To say that you have, "says Amidor.

You may have heard ofbiotin Already because many women take supplements to improve their hair, skin and health of nails. Fortunately, biotin deficiencies (B7) and pantothenic acid (B5) are quite rare. The majority of Americans receive sufficient thiamine (B1), riboflavin (B2) and Niacin (B3) in our diet because they are all fortifiedbreadand cereals as well as eggs and dairy products, says Amidor. But vegetarian athletes can be at risk for a deficiency of riboflavin, because your body needs more of these b vitamins if you often work. In addition, doctors won more cases of recently deficiency among people with gastric bypass surgery due to limited regimes and vomiting.

Because all B vitamins are soluble in the water, our bodies do not store them as much as we do soluble vitamins in fats such as A, D, E and K. "with something soluble in the water, You want to eat these foods on a regular basis so that your body constantly replaces what you lose ", Stefanski. If you are afraid not to have enough, talk to your doctor to see if you should be tested for a deficiency.

But do not believe everything you hear about supplements. "Supplement manufacturers say if you take a lot of vitamins B, you will have moreenergy. It's not necessarily true unless you have a disability, "says Stefanski. Although it is difficult to make an overdose of vitamins B, it is possible with a pill. In addition, studies do not safeguard the claims that biotin supplements can help you develop your hair and nails faster unless you have a disability. "People think the better you do, but it does not always work that way," she says.

Looking to increase your b? The food is your best bet, and many are good sources of more than a vitamin B, says Stefanski. Here are 11 of the best food sources of Vitamins B, as well as ideas for preparing them.

The grandfather of all the superaliments, a wholelawyer is packed with 41 percent of the need for folic acid a day, 26 percent B6, 28 percent of pantothenic acid, 17 percent of thiamine, and 9 percent riboflavin, as well as biotin and more than 20 for one cent of your daily vitamin needs C, E, K, fiber, andpotassium. "Are super healthy lawyers, and even eat half of one is always a good source of nutrients," says Amidor. "Even if it is rich in calories, it is very rich because of the healthy fat and fiber. She loves a lawyer choppers and use it in classic dip trees like guacamole and the Houmous, the mixture in cooking the cold soups, or use it as an alternative to oil in the vinaigrettes.

If you are a meat eater, pork is probably your best bet for a B Vitamin laundry list. A portion of 3 ounces of cute pork net has only 120 calories and less saturated fat than a chicken breast, says Stefanski. The bonus is that it is one of the highest sources of thiamine (54 percent), riboflavin (19 percent), niacin (37 percent), B12 (8 percent) and B6 (37 for hundred). It also has a bit of biotin, as well as phosphorus, zinc, and protein. "If you are looking to improve the nutrition of your sautés, pork net with lots of vegetables is a good bet," she says. Or, exchange in place of chicken or red meat, as in sandwiches, tacos,Chili, Kebabs, and soups.

Like all dairy products,yogurt is an impressive source of a group of vitamins B. a cup of smooth, low fat yogurt fillets of 31 percent of riboflavin, 23 percent B12, and 14 percent pantothenic acid, more The biotin and the calcium construction bone and about 10 percent of vitamin D, if completed, at the same time as phosphorus potassium, zinc, and selenium. Go Greek and you will have twice as many protein per serving, more sodium and sugars, which are back cut during the clamping process. Amidor uses Greek yogurt to make popsicles, replace butter in bakery products, and prepare dips, sauces and sauces, as in thisEggs recipe benoît. The combination of 50/50 with ricotta makes a lower fat content, high protein pizza trim.

"Even if you see a tendency to more plant-based diets, most nutrition organizations still recommend, including fatty fish likeSalmon two or three times a week. And most people do not get enough, "says Stefanski. "Many people are reluctant to fish, but learn how to do it can benefit inflammation and health. In three ounces of cooked salmon, you get 40 percent B12, 34 percent niacin, 27 percent B6, 19 percent thiamine, and 12 percent pantothenic acid and some biotin. Like all fatty fish, salmon is your best source ofomega-3s, Which stimulates your brain and cardiac health. Not a fan of salmon? Sardines, tuna and mackerel are also good options.

The two stefanski and amidor recommend maintaining simple: buy prepared fish that is already seasoned and comes with cooking instructions or sprinkle a salt fillet, pepper and lemon slices and bake at 400OmitF For about 15 minutes, until it gets easily damaged. Or use canned salmon to make hamburgers and croquettes.

In addition to being an excellent source of antioxidant selenium, a three ounce chicken breast is loaded with 59 percent of niacin, B6 26 percent, and smaller amounts of riboflavin and B12. Amidor likes to cook the extra chicken at the top of salads, throw in soups and stews, or throw in the mixer to make hamburgers or Chile.

As one of the best sources of lutein that contributes to the vision and elasticity-a great skinEgg Also delivers 14 percent of riboflavin, 11 percent B12, and smaller amounts of folic acid, B6 and biotin. Depending on what chickens are nourished, eggs can also be a suitable source of omega-3 fatty acids. Amidor eats eggs regularly at breakfast and also boils last half a dozen to keep in a refrigerator for a quick snack with salt, Sriracha, Chili chili flakes, paprika, or next to sliced ​​tomatoes served.

Like all seeds and nuts, sunflower seeds and sunflower butter are a good vegetarian bet for a group of B-Plus vitamins, unlike many nuts, it is free from the most common food allergens. "Sunflower seeds provide a significant amount of folic acid, niacin, pantothenic acid, vitamin B6 and only in a small amount of food," says Stefanski. The insoluble fiber in seeds and nuts also helps you keep regularly, and they serve a dose of biotin, vitamin E,magnesium, Copper and zinc. Amidor, a nutrition partner with SunButter, recommend enjoying two tablespoons with meal and a tablespoon for snacks. It negotiates milk butter for sunflower butterCrepes and muffin beatters to reduce saturated fats and mono-unsaturated fats in good health.

Unless you are a vegetarian, you can never have heard of nutritional yeast vegemite aka. "People do not know how to use it, and it has a very unique taste that most people outside Australia may not be aware," says Stefanski. But because it is fortified, it is a good source of all types of vitamins B. A portion is an excellent source of thiamine (50 percent) of a third-cup, folic acid (50 percent ), riboflavin (25 percent) and niacin (25 percent). Its cheese flavor works better with jumped green or popcorn or as an alternative to Parmesan on the top of Spaghetti at the pesto.

Chickpeas are one of the best sources of vegan vitamin B6, says Stefanski, providing 20 percent of your daily needs, more than 35 percent folic acid in half a cup. Other sources of friendly vegetarian of B6 include enriched cereals, potatoes, bananas and boulgur. You will also have charges of calcium, magnesium, potassium and protein in chickpeas. "They are really great to support yourmicrobiomebecause they have a type of soluble fiber that nourishes your intestinal bacteria. They are also a good source ofironAnd most Americans are deficient. The sweet taste makes a good addition to many recipes, "she said. Try chickpeas tossing in salads or roasted with olive oil, salt, garlic salt and cayenne pepper for a filling snack. Or land and add to muffins, brownies and cookie recipes.

"Beets are very popular, but you do not hear much on the greens," Stefanski said. "You get two different sources of nutrition if you buy two, and the top is where you get the B vitamins" beet greens are also rich in nitrate, several studies have suggested can help lower blood pressure. Because the taste may be strong, most people prefer cooked them and with other strong flavors like bacon. They can be sand to soak in cold water while you're prepping your other vegetables and add to saute or chili in the throwing in to the end of cooking.

You want to keep things simple?Spinachis also rich in B vitamins and has a sweet flavor that blends almost unnoticed in omelets, soups, rice, pasta, andsmoothies. By cooking the greens, you will have more nutrition packed into the same portion that if you eat fresh; 1 cup of boiled spinach has 66 percent folic acid, thiamine 11 percent, and some riboflavin and B6, as well as vitamins K and R.

"Tofu is a method of delivery fortified B12 for vegans and vegetables, "said Stefanski. At three ounce serving of the fortified substance has 20 percent of your daily B6, B12 and riboflavin, and is an excellent source of calcium and protein. Marinate tofu and fried to use anywhere you would use chicken or beef salad, sandwiches, soups and Stir fry. do not like the texture or flavor? Choose silken tofu (often in the salad section) and puree until smooth consistency add to pasta sauces and smoothies.