How To Get All Your B-Vitamins On A Vegan Diet

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People seem to be obsessed with B vitamins, more specifically Vitamin B12. This vitamin helps to maintain healthy nerve function and efficient metabolism. What about the other B-vitamins, though? B vitamins are integral for healthy growth and development, and you may experience muscle and nerve problems without them in your diet.

 

Where Do You Get B Vitamins?

Most people rely solely on animal products to obtain their daily dose of B vitamins. This is primarily because they are abundant in foods like dairy products, fish, turkey, eggs, red meat, and poultry. However, it is just as easy and more beneficial to get B vitamins from plant-based sources.

 

The same misconception exists when it comes to getting enough protein in your diet. You can easily get enough protein by solely consuming plant-based foods. The same is true for getting your B vitamins. You’ll find all the B vitamins and where you can get them below.

 

Vitamin B1 (Thiamin):

This vitamin works to maintain healthy hair, boost brain function, and aid with the metabolism of carbohydrates. Thiamin also helps with energy production. You can find thiamin in nutritional yeast, beans, pine nuts, peas, hibiscus tea, cilantro, watermelon, acorn squash, sunflower seeds, tahini, spirulina, and asparagus.

 

Vitamin B2 (Riboflavin):

Vitamin B2 works in conjunction with other B vitamins to aid red blood cell production. It also helps convert food to energy and break down carbohydrates. You can find riboflavin in green leafy vegetables, almonds, sesame seeds, mushrooms, buckwheat, and quinoa.

 

Vitamin B3 (Niacin):

Niacin is a water-soluble vitamin that has been extensively studied. It helps to maintain a healthy cardiovascular system and works to balance blood cholesterol levels. It also helps with brain function and maintains healthy skin. Niacin can be found in avocados, beans, potatoes, durian fruit, tomatoes, chia seeds, wild rice, green peas, sunflower seeds, barley, and mushrooms.

 

Vitamin B5 (Pantothenic Acid):

This vitamin is necessary for healthy hormone and cholesterol (the good kind) production. Additionally, it helps the body metabolize food and works to improve your focus. Vitamin B5 is found in sweet potatoes, paprika, nutritional yeast, broccoli, avocados, tomatoes, kale, cabbage, lentils, and beans.

 

Vitamin B6 (Pyridoxine):

Pyridoxine has been known to relieve anxiety by aiding the conversion of tryptophan, an amino acid, to niacin and serotonin for better nerve function. This vitamin also helps to improve your sleep cycle, mood, immune function, and works to naturally maintain homeostasis. It is found in garlic, sage, kale, collards, figs, pistachios, spirulina, chia seeds, beans, avocados, bananas, watermelon, almonds, chickpeas, beans, all squash, artichokes, and green beans.

 

Vitamin B7 (Biotin):

Much like niacin, biotin plays a key role in healthy hormone and cholesterol production. It also works to reduce blood sugar levels by synthesizing glucose. Additionally, biotin helps break down fatty acids, which is necessary for healthy hair, skin, and nails. You can find it in almonds, chia seeds, onions, oats, tomatoes, carrots, walnuts, beans, and sweet potatoes.

 

Vitamin B9 (Folate):

Folate and folic acid are not the same. Folic acid is a synthetic B vitamin found in dietary supplements and fortified foods, meaning it can be difficult for the body to process. This is why consuming plant-based foods that contain folate is more beneficial than taking the synthetic form. It works with vitamins B12 & C to successfully utilize proteins. It also helps with brain development, red blood cell formation, and can help prevent birth defects. It is found in lentils, beets, asparagus, broccoli, beans, leafy vegetables, nutritional yeast, artichokes, cantaloupe, walnuts, flaxseeds, cauliflower, tahini, peas, okra, celery, hazelnuts, and leeks.

 

Vitamin B12 (Cobalamin)

This B vitamin is necessary for healthy nerve function and red blood cell production. It also works to prevent depression, aids digestion, improves your iron uptake, and is optimal for brain function. You can find it in spirulina (the best source), nutritional yeast, some vegan protein powders, fortified almond milk, and fortified coconut milk.

 

As you can see, you can get your B vitamins from plant-based foods. Your body will have a much easier time processing these B vitamins because plant-based foods are much easier to digest!

 

Sources:

https://www.onegreenplanet.org/natural-health/b-vitamins-how-to-get-them-in-a-vegan-diet/

https://www.livestrong.com/article/208601-vegetarian-sources-of-b-vitamins/

2018-03-15T15:45:41+00:00

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    Q: Please reply to this (I will not buy from you unless you reply to my email; I want to check some things with you before I buy): 1- Please tell me if the following products in your website can be taken by pregnant women: folic acid, iron phosphate, bioflavonoid formula, iodine phosphate, multi vitamins and minerals, vitamin c formula, b-vitamin complex, iron phosphate tea? 2- I want to buy all the nutrients (vitamins, minerals, etc.) that I need for my baby (I'm 3 months pregnant). If I buy the multi vitamins and minerals, do I need to supplement any additional products that I mentioned above (esp. folic acid, vitamin c, iron, b-vitamin complex)? 3- I also want to buy Eklampein formula, prenatal laxative, prenatal formula, healthy pregnancy, and prenatal tea. Since I can't buy all the products that I mentioned in this email; I need your help to buy less. Because the ones that I will buy; I will buy enough to last me about 5/6 months (so I will still be buying so many from you even if I buy 3 or 4 different products). I don't have enough money; please work with me and tell me which ones I need for complete prenatal care and since I will be buying too many; please give me discount (so I can afford it and take good care of myself and my baby in the same time).

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    Folic acid, iron phosphate, bioflavonoid formula, iodine phosphate, multi vitamins and minerals, vitamin c formula, b-vitamin complex, iron phosphate tea can all be taken by a pregnant woman. You could delete bioflavonoid and B-vitamin complex though and still get necessary nutrition for your pregnancy. And yes, Dherbs.Com will give you a nice discount on a large order. Now here's what I would personally suggest for a great pre-natal regimen: PRE-NATAL FORMULA ELECTRIC GREENS CELL FOOD VITAMIN C FORMULA IODINE PHOSPHATE FOLIC ACID IRON PHOSPHATE FORMULA PRE-NATAL TEA PRENATAL LAXATIVE (optional)

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    You sure can! Ounce per ounce it contains 6 to 7 times the amount of Vitamin C in orange juice. Although moringa will provide you with a plethra of vitamins and nutrients, you still must eat foods that also bring you these nutrients. Supplements are just that, something added to help complete a diet or dietary needs.

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    The more the merrier! Order the additional products for more 'completion.'

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    Q: I am 4 1/2 months pregnant and have stopped taking prenatal vitamins due to my ignorance and fear! I have both your pre-natal and over the counter vitamins of which I stopped taking. I took the vitamins (as instructed) to my dr. to look at during my visit. He told me to stop taking your vitamins and continue with the store bought. I did research on each ingredient and the only one that scares me is the horsetail. I am what they consider a high-risk pregnancy so I am trying to do my best to stay healthy. Please advise.

    A:

    FEAR AND IGNORANCE IS A BAD COMBINATION. THEY CANNOT HELP YOU IN ANY WAY. THAT'S UNFORTUNATE. GOD ORDAINED THE HERBS FOR THE SERVICE OF MAN (PSALM 104:14), TO BE USED FOR MEDICINE (EZEKIEL 47:12) AND FOR THE HEALING OF THE NATIONS (REVELATION 22:2). GOD DID NOT ORDAIN MAN-MADE DRUGS, BUT YET IN STILL PEOPLE TAKE THEM. STRANGE INDEED! TYPICAL! YOU CAN'T FAULT THE DOCTOR FOR TELLING YOU TO TAKE THE POISONOUS PRE-NATALS. THAT'S WHAT DOCTORS ARE TRAINED TO DO. DOCTORS DO NOT KNOW ANYTHING ABOUT NUTRITION AND DIET, ONLY PRESCRIPTION DRUGS AND SURGERY. WHAT IS IT IN A PLANT THAT CAN SCARE YOU? IT'S A PLANT AND CAN DO NO HARM. WOW! IF YOU BELIEVE IT, THEN GUESS WHAT, YOU ARE? YOU HAVE CHOSEN TO BELIEVE AND THUS ARE A HIGH RISK PREGNANCY. WHAT BENEFIT DO YOU GET FROM BEING A HIGH RISK PREGNANCY? ABSOLUTELY NOTHING! BUT IT'S YOUR RIGHT TO BELIEVE IN WHAT YOU WILL UNDER FREE WILL. ADVISE YOU? OUR WHOLE WEBSITE ADVISES YOU ON WHAT'S THE TRUTH AND WHAT SHOULD BE DONE. START READING SOME OF OUR ARTICLES. KNOWLEDGE IS POWER! IF THE PRE-NATALS ARE NOT FROM PLANTS, YOU CANNOT ASSIMILATE THEM INTO YOUR BODY AND THUS THE BABY IS NOT GETTING ANY NOURISHMENT WHATSOEVER. THE BABY'S LIVER IS BEING TAXED WITH THESE HARMFUL DRUGS RECOMMENDED BY A DOCTOR. DO THE THING YOU FEAR AND THE FEAR WILL GO AWAY! TRUST IN GOD AND DO WHAT'S BEST FOR YOUR BABY. DON'T MAKE DECISIONS OUT OF FEAR, BUT OUT OF LOVE (FOR YOUR BABY), WHICH EQUATES TO TRUTH!

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    Q: First off, let me say, I am soooo happy to have caught the DHERBS advertising while listening to WVON radio in Chicago, IL. This is a very professional, informed and wholistic website. Kudos to the DHERBS team! Secondly, I currently don't take a vitamin/mineral supplemant, but was leaning to the Green Vibrance powder product (are you familiar with this brand), as I've talked to several health food reps, and they spoke of it's popularity within the health industry, the need for vitamins/minerals from a natural green source, and it's potency over pills, being that it's a powder and will digest better, versus pills which come from potentially harmful, scientific sources and, since they're in pill form, aren't absorbed by the body 100%. I was hoping to get a DHERB rep's opinion on GREEN VIBRANCE versus your mineral/vitamin supplemants. I hope you'd be unbiased, as you'd be commenting on a competitor product, as I truly am searching for the best product. I thank you in advance for your time and reply!

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    Q: Greetings, I wanted to let you know that I have been taking your prenatal vitamins, and they work great! I am expecting in December, and I am still nursing my one year old. Without the herbs I would not have the energy. Also, my husband's brother used your detox, and also loved it. I do, however, have a question for you. I was reading your article on Candida Yeast Infections and came across something very interesting, intertrigo. I believe this is what my daughter has in the folds of her arms. You told me to use shea butter some time back, and it works but the problem has never gone away completely. I believe the problem is internal. I believe we all, my husband, daughter and myself have some form of this yeast problem. I'm taking her to the pediatrician tomorrow, but you and I both know how that's going to end up. Any suggestions?

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    Greetings Beloved! Wow! That's great to hear! Always glad to hear how people benefit from Nature's herbs. And yes, the problem is always internal as I explain in the article "Skin Disorder = Blood Disorder" which is why you should also concentrate on the child's internal makeup, i.e. liquid extracts, i.e. Vitamin C, Blood Extract, Goldenseal-Echnicaea.

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    Q: I usually take a few supplements a day.... vitamin E, flax, vitamin c, and calcium/magnesium. I am wondering if they are still necessary to take while on a raw food diet and the anti viral cleanse?

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    NO, you don't need to take anything additionally while on the Anti-Viral kit and regimen.

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    Q: How many mgs is the Vitamin D?

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    Because we don't sell pharmaceutical grade products, we are not into the measurement of nutrients. The government only requires drugs to be measured so as to prevent over-dosage. Herbs are food and therefore one cannot overdose.

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    Q: I am using most of your Diabetes related Herbs, but I have found that I could not control my sugar cravings without the use of large amounts of Vitamin B-12. Isn't there anyway you could prepare an Herbal preparation of Vitamin B-12 ? I have tried your B Vitamin Complex product and it did not do what I wanted.

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    Q: Can I take vitamin C while on the 10 day cleanse?

    A: We don't recommend taking supplements while on the cleanse unless they're all natural. Most over the counter supplements are synthetic and unnatural, the cleanse helps to pull foreign substances from your body. Everything that your body needs is within the diet and the herbal supplements.