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Most omnivores rely on animal products for their B vitamins, but you don’t have to eat meat to get your Bs. Here are some excellent sources of B vitamins found abundantly in a vegan diet.

You’ve likely heard how important Vitamin B12 is for healthy nerve function and a healthy metabolism, but what about the other B vitamins? Vitamin B1 (thiamin), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic Acid), Vitamin B6 (pyridoxine), Vitamin B7 (biotin), Vitamin B9 (folate), and Vitamin B12 (cobalamin) are all critical for a healthy body, including everything from metabolism and energy, to nerve function, mental focus, and for healthy digestion.

Most omnivores rely on animal products for their B vitamins, since B vitamins are found abundantly in animal foods like dairy, chicken, fish, turkey, eggs, pork, and red meat. However, just like you don’t have to eat animal foods to get enough protein, you also don’t have to eat them to get your Bs either.

Here are some excellent sources of B vitamins found abundantly in a vegan diet if you don’t want to opt for a supplement:

Vitamin B1 (Thiamin)

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

Sources:
Baker’s yeast (active yeast), nutritional yeast (nonactive yeast), 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 and 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 and prunes.

Vitamin B3 (Niacin)

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

Sources:
Baker’s yeast (active yeast), nutritional yeast (nonactive yeast), coffee, 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 and tahini.

Vitamin B5 (Pantothenic Acid)

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

Sources:
Baker’s yeast (active yeast), nutritional yeast (nonactive yeast), paprika, mushrooms, sunflower seeds (and sunbutter), whole grains, broccoli, mushrooms, avocados, tomatoes, soy milk, rice bran and 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 and 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 and 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 and walnuts.

Vitamin B9 (Folate)

Functions:
Merges with Vitamin B12 and Vitamin C to utilise 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 and chestnuts.

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, fortified cereals (choose an organic, non-GMO brand), fortified almond milk (brands vary), fortified coconut milk (brands vary), some vegan protein powders, nutritional yeast (one of the best) and spirulina.

As you can see, you can usually obtain all the B vitamins you need from vegan foods alone. However, you should take specific caution to take a Vitamin B12 supplement if you do not take one already, or you don’t consume at least one teaspoon or spirulina per day or at least 1-2 tablespoons of nutritional yeast per day. Both those sources in the specified amounts provide over 100{85424e366b324f7465dc80d56c21055464082cc00b76c51558805a981c8fcd63} of the daily values. In terms of the other vitamins, it’s quite easy to get enough through your diet, or you can simply take a vegan B complex supplement.

Original source: www.onegreenplanet.org