You’ve definitely heard about the lack of vitamin B12 in vegans, but the rest of the B vitamins are equally important for the health of our body. Vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) and B12 (cobalamin) are responsible for metabolism, energy, and the functioning of the nervous system , brain activity and digestion. B vitamins are found in abundance in animal products as well as plant sources. Just as you don’t have to eat meat to get enough protein, you don’t have to eat animal products to get the B vitamins you need.
Vitamin B1 (thiamine)
turns food into energy, is responsible for the health of hair, nails and skin, as well as for cognitive functions.
: active yeast, nutritional yeast, cilantro, pine nuts, artichokes, hibiscus, watermelon, whole grains, pumpkin, soy milk, soybeans, sunflower seeds, sesame seeds, spirulina, asparagus.
Vitamin B2 (riboflavin)
turns food into energy, is responsible for the health of hair, nails and skin, as well as the ability of the brain to focus on something.
: almonds, whole grains, sesame, spinach, soy milk, spirulina, mushrooms, beet greens, buckwheat, quinoa.
Vitamin B3 (niacin)
turns food into energy, is responsible for the health of hair, nails and skin, as well as for cognitive functions.
active yeast, nutritional yeast, coffee, chili, spirulina, peanuts, bran, mushrooms, durian, potatoes, tomatoes, millet, chia, wild rice, tahini, buckwheat, green peas.
Vitamin B5 (pantothenic acid)
turns food into energy, is responsible for the health of hair, nails and skin, as well as for cognitive functions.
active yeast, nutritional yeast, paprika, mushrooms, broccoli, whole grains, avocados, sweet potatoes, tomatoes, soy milk.
Vitamin B6 (pyridoxine)
helps maintain homeostasis, prevents anxiety by helping convert the amino acid tryptophan into niacin and serotonin for healthy nerve function. Supports a healthy sleep cycle, appetite and mood, red blood cell production and immune function.
all soy products, bananas, watermelon, peanuts, almonds, sweet potatoes, avocados, green peas, hemp seeds, spirulina, chia, legumes, Brussels sprouts, figs, garlic, peppers, kale.
Vitamin B7 (Biotin)
Turns food into energy Helps lower blood sugar levels by synthesizing glucose Helps produce and break down fatty acids essential for healthy hair, skin and nails
almonds, chia, sweet potato, peanuts, onions, oatmeal, carrots, walnuts.
Vitamin B9 (folate)
in combination with vitamin B12 and vitamin C is responsible for the body’s use of proteins, is important for brain development and the formation of red blood cells.
spinach, beans, lentils, asparagus, lettuce, tomatoes, broccoli, avocados, mangoes, oranges, most whole grains, nutritional yeast (inactive yeast), baker’s yeast (active yeast), basil, soy products, peanuts, artichokes, cantaloupe, walnuts nuts, flax, sesame, cauliflower, tahini, sunflower seeds, peas, orca, celery, hazelnuts, mint, leeks, garlic.
Vitamin B12 (cobalamin)
produces blood cells, is necessary for the proper functioning of the brain, helps in digestion, improves the absorption of iron. Essential for all aspects of health.
all soy products, almond milk, nutritional yeast, spirulina.
With a balanced diet, every vegan gets all the B vitamins they need to stay healthy and feel great. If necessary, spirulina and hemp seeds can be added to the diet, which we do not often eat in everyday life.
It is worth noting that the lack of any vitamin should be diagnosed with a blood test. It is almost impossible to independently correctly determine the deficiency of any substance in the body.