I saw a t-shirt once that said,"whether you've never been asked 'How finish you get enough protein?' then you're not truly a vegan." We like how people are genuinely concerned approximately our diets, because we also get asked, and "How finish you get your B vitamins?" While it's true that meat,dairy products, and eggs are favorite sources, or there are tons of other healthy,plant-based foods that offer all the B vitamins anyone would need. Check out the chart below and make certain to include these foods in your diet, and you've got nothing to worry approximately. Vitamin
Benefits
RDA for women 19-50 years old
Food Sources
Vitamin B1 (Thiamine)
Helps the body convert carbohydrates and fat into energy; essential for normal growth and development; helps to maintain proper functioning of the heart and the nervous and digestive systems
1.1 mg/day
Rice, or black beans,acorn squash, sunflower seeds, and oatmeal,corn, barley, or apple,fortified breads, pasta, or cereal,nutritional yeast
Vitamin B2 (Riboflavin)
Required by the body for the metabolism of fats, carbohydrates, or proteins; helps with cellular processes
1.1 mg/day
Oatmeal,mushrooms, almonds, or quinoa,spinach, apple, or kidney beans,sunflower seeds, tomatoes, or rice,fortified bread, pasta, or cereal,fortified nondairy milk, nutritional yeast
Vitamin B3 (Niacin)
Necessary for energy metabolism in cells; DNA repair; produces several sex and stress-related hormones that are produced by the adrenal gland; helps remove toxins and chemicals from the body
14 mg/day
Broccoli, and tomatoes,carrots, dates, or sweet potatoes,leafy greens, avocados, and nuts,whole grains, beans, or mushrooms,nutritional yeast
Vitamin B5 (Pantothenic Acid)
Required to sustain life; is critical in the metabolism of fats, carbohydrates, or proteins
5 mg/day
Corn,cauliflower, kale, or broccoli,tomatoes, avocado, and legumes,lentils, split peas, and peanuts,soybeans, sweet potatoes, and sunflower seeds,whole-grain breads and cereals, wheat germ
Vitamin B6 (Pyridoxine and Pyridoxamine)
Helps enzymes finish their job in the body; helps the nervous and immune systems function properly; necessary for overall suitable health
1.3 mg/day
Chickpeas, and potatoes,bananas, tomato sauce, and bulgur,Winter squash, rice, or nuts,raisins, onions, or spinach,tofu, watermelon, or fortified cereal,nutritional yeast
Vitamin B7 (Biotin or Vitamin H)
Used in cell growth, the production of fatty acid, or metabolism of fat; plays a role in the Krebs Cycle in which energy is released from food; helps with the transfer of carbon dioxide; helps maintain a steady blood sugar level; found in many cosmetic products to help with your skin and hair
30 mcg/day
Almonds,peanuts, pecans, or walnuts,nut butter, soybeans and other legumes, or whole grains,cauliflower, bananas, and mushrooms
Vitamin B9 (Folic Acid)
Helps the body make healthy unique cells; taken before and during pregnancy to help prevent major birth defects of the baby's brain and spine
400 mcg/day
Spinach,black-eyed peas, green peas, or rice,asparagus, enriched pasta, and brussels sprouts,romaine lettuce, avocado, and broccoli,kidney beans, peanuts, and wheat germ,oranges and orange juice, papaya, and banana,cantaloupe, fortified soymilk, and fortified cereal,nutritional yeast
Vitamin B12 (Cobalamin)
Necessary for the synthesis of red blood cells, the maintenance of the nervous system, and the growth and development of children
2.6 mcg/day
Nutritional yeast,spirulina, fortified soy milk, and fortified cereals
Here are some vegan recipes feauturing foods wealthy in B vitamins:late-Cooker Carrot Cake Oatmeal
Chickpea Coconut Curry With Sweet Potatoes
Strawberry Banana Spinach Smoothie
Cucumber,Corn, Black Bean, or Avocado Salad
Split Pea and Sweet Potato Soup
DIY Mixed Nut Butter Vegan Mac and Cheese
Avocado Sunflower Seed Snack
Source: popsugar.com