#vitamin b9 folate

[merlions]

Every time I start self invalidating and being like psh I don't REALLY have even minor synesthesia, everyone thinks letters and words and numbers are colors, I offhandedly say some shit to someone like "urgh don't you think it's so god damn hard to remember info about vitamins? Like they have letters AND numbers AND names, it's just way too many colors to be able to connect meaning to them, you know, the normal way one usually memorizes info." and they treat me like an insane person. Like oh I guess that's Not Very Relatable lol

It's just nice to have a change from people treating me like an insane person and a hypochondriac for saying I have mild synesthesia. A nice little variety to add enrichment to the being treated like a silly child. Caught between the rock hard devil and the deep sea place or whatever

[theambitiouswoman]

⭐Vitamin Cheat Sheet⭐

Vitamin A: Vision, immune system, skin health.

Vitamin B1 (Thiamine): Energy metabolism, nerve function.

Vitamin B2 (Riboflavin): Energy production, skin health.

Vitamin B3 (Niacin): Cellular energy production, skin health.

Vitamin B5 (Pantothenic Acid): Metabolism, hormone production.

Vitamin B6: Brain function, mood regulation.

Vitamin B7 (Biotin): Healthy hair, skin, and nails.

Vitamin B9 (Folate): Cell division, DNA synthesis.

Vitamin B12: Nervous system, red blood cells.

Vitamin C: Immune system, collagen synthesis.

Vitamin D: Bone health, immune function.

Vitamin E: Antioxidant, skin health.

Vitamin K: Blood clotting, bone health.

Calcium: Bone and teeth health, muscle function.

Iron: Oxygen transport, energy production.

Magnesium: Nerve function, muscle relaxation.

Zinc: Immune system, wound healing.

Potassium: Fluid balance, nerve function.

Iodine: Thyroid function, metabolism.

Selenium: Antioxidant, thyroid health.

[haridiva]

Manfaat dan Sumber Asam Folat bagi Kehamilan

Asam folat adalah salah satu vitamin B yang penting bagi kesehatan ibu hamil dan janin. Asam folat berperan dalam pembentukan sel darah merah, DNA, dan sistem saraf pusat. Kekurangan asam folat dapat menyebabkan anemia, keguguran, kelahiran prematur, dan cacat lahir seperti spina bifida. Photo by lucas mendes on Pexels.com Untuk memenuhi kebutuhan asam folat, ibu hamil disarankan untuk…

[imbalancedribbon]

supplements purposes:

Here’s a breakdown of what each of these supplements does:

1. Magnesium

• Function: Supports muscle and nerve function, energy production, and bone health.

• Benefits: Helps with relaxation, sleep, blood pressure regulation, and reducing muscle cramps.

• Deficiency Symptoms: Fatigue, muscle weakness, cramps, irregular heartbeat.

2. Apple Cider Vinegar (ACV)

• Function: Aids digestion, metabolism, and blood sugar regulation.

• Benefits: May help with weight management, gut health, and blood sugar control. Some use it for appetite suppression and antibacterial properties.

• Potential Side Effects: Can erode tooth enamel if consumed undiluted.

3. Iron

• Function: Essential for oxygen transport in the blood via hemoglobin.

• Benefits: Prevents anemia, improves energy levels, supports cognitive function.

• Deficiency Symptoms: Fatigue, weakness, pale skin, dizziness.

4. Fish Oil (Omega-3 Fatty Acids)

• Function: Supports brain, heart, and joint health.

• Benefits: Reduces inflammation, improves mood, enhances cognitive function, supports cardiovascular health.

• Deficiency Symptoms: Dry skin, joint pain, mood swings, memory issues.

5. Multivitamin (Vitamin A/C/D/E, Niacin, B6/B12, Folate, Biotin, Iodine, Potassium, Zinc, Selenium, Chromium, Sodium, Boron Citrate)

• Function: Covers a broad range of essential nutrients for overall health.

• Benefits:

• Vitamin A – Supports vision, skin health, and immunity.

• Vitamin C – Boosts the immune system, aids in collagen production, and is an antioxidant.

• Vitamin D – Supports bone health, immune function, and mood.

• Vitamin E – Antioxidant, protects cells from damage.

• Niacin (B3) – Supports metabolism, skin health, and brain function.

• Vitamin B6 – Helps brain development, metabolism, and immune function.

• Vitamin B12 – Important for energy production and nerve function.

• Folate (B9) – Supports cell growth, brain function, and pregnancy health.

• Biotin (B7) – Supports hair, skin, nails, and metabolism.

• Iodine – Essential for thyroid hormone production.

• Potassium – Regulates fluid balance, muscle contractions, and nerve signals.

• Zinc – Supports immune function, wound healing, and metabolism.

• Selenium – Antioxidant, supports thyroid function and immunity.

• Chromium – Helps regulate blood sugar.

• Sodium – Essential for nerve function and hydration balance.

• Boron Citrate – Supports bone health, hormone regulation, and brain function.

6. Creatine

• Function: Helps with energy production in muscles.

• Benefits: Improves strength, muscle growth, exercise performance, and cognitive function.

• Deficiency Symptoms: Not essential in diet, but low levels may reduce athletic performance.

7. Vitamin D

• Function: Supports calcium absorption, immune health, and mood regulation.

• Benefits: Strengthens bones, reduces inflammation, supports immune function.

• Deficiency Symptoms: Weak bones, fatigue, depression, weakened immune system.

Let me know if you want more details on any of these!

[goodhealthedit]

Nutritional sources of Vitamin B 💊

Important for: energy production, brain function, red blood cell formation, hormones & metabolism

🥩 Beef, liver, pork & lamb

🐟 Salmon, tuna, trout & sardines

🍳 Eggs

🥛 Milk, cheese & yogurt for B2, B12 & biotin

🌾 Oats & quinoa for B1, B3 & B6

🥜 Sunflower seeds, almonds & walnuts for B6 & B7

🥦 Spinach, kale & romaine for B9 (folate)

🫘 Lentils, chickpeas & black beans for B1, B6 & folate.

[beautyandlifestyleblog86]

Green Powerhouse Salad

Ingredients:

- 1 head of romaine lettuce, chopped

- 1 bunch of asparagus, trimmed and blanched

- 1 head of broccoli, chopped and steamed

- 1/2 cup of chopped red onion

- 1/2 cup of chopped fresh dill

- 1/4 cup of chopped fresh chives

- 1/4 cup of toasted pine nuts

- 1/4 cup of crumbled feta cheese

For the dressing:

- 1/2 cup of mayonnaise

- 1/4 cup of plain Greek yogurt

- 2 tablespoons of fresh lemon juice

- 1 tablespoon of Dijon mustard

- 1 clove of garlic, minced

- Salt and pepper to taste

Instructions:

1. Chop the romaine lettuce, blanch the asparagus, and steam the broccoli.

2. Combine all dressing ingredients in a blender or food processor and blend until smooth.

3. In a large bowl, combine the romaine lettuce, asparagus, broccoli, red onion, dill, chives, and pine nuts.

4. Drizzle the dressing over the salad and toss to coat evenly.

5. Top the salad with feta cheese and serve immediately.

This Green Salad is packed with essential B vitamins, particularly folate (vitamin B9). Folate is abundant in leafy greens like romaine lettuce and cruciferous vegetables such as broccoli and asparagus. It plays a crucial role in various bodily functions.

Incorporating this nutrient-dense salad into your diet can help support optimal health and well-being.

[suc-khoe-toan-dien]

Những thông tin quan trọng về thiếu máu do thiếu vitamin

Thiếu máu do thiếu vitamin xảy ra khi cơ thể không có đủ lượng vitamin cần thiết để sản xuất các tế bào hồng cầu khỏe mạnh. Các loại vitamin quan trọng liên quan đến tình trạng này bao gồm folate (vitamin B9), vitamin B12, và vitamin C. Nguyên nhân có thể do chế độ ăn không đủ dưỡng chất, khả năng hấp thụ kém, hoặc cách chế biến thực phẩm làm mất vitamin.

1. Triệu chứng của thiếu máu do thiếu vitamin

Vitamin B12 là thành phần có lợi cho máu

Các biểu hiện thường gặp gồm:

Mệt mỏi, khó thở, chóng mặt.

Da nhợt nhạt hoặc vàng nhạt.

Nhịp tim không đều.

Giảm cân, tê hoặc ngứa ran ở tay chân.

Yếu cơ, thay đổi tính cách, rối loạn tâm thần, hay quên.

Triệu chứng thường xuất hiện chậm, từ không rõ ràng đến khi tình trạng thiếu hụt trở nên nghiêm trọng.

2. Nguyên nhân thiếu máu do thiếu vitamin

Thiếu máu do thiếu folate:

Chế độ ăn thiếu rau xanh và trái cây.

Khả năng hấp thụ folate kém do bệnh lý ruột non (như celiac) hoặc sau phẫu thuật.

Lạm dụng rượu hoặc dùng một số loại thuốc chống động kinh.

Phụ nữ mang thai và cho con bú có nhu cầu folate cao hơn.

Thiếu máu do thiếu vitamin B12:

Chế độ ăn thiếu thực phẩm chứa vitamin B12 (thịt, sữa, trứng).

Hấp thụ kém do phẫu thuật dạ dày/ruột, bệnh Crohn, hoặc thiếu yếu tố nội tại – một protein cần thiết để hấp thụ vitamin B12.

Thiếu máu do thiếu vitamin C:

Chế độ ăn thiếu thực phẩm giàu vitamin C.

Hút thuốc lá hoặc các bệnh lý làm suy giảm khả năng hấp thụ vitamin C.

Thiếu hụt folate trong chế độ ăn uống dẫn đến nguy cơ thiếu máu

3. Các yếu tố nguy cơ

Chế độ ăn thiếu dinh dưỡng: Ít rau, trái cây, thịt, hoặc nấu quá kỹ thực phẩm.

Mang thai hoặc cho con bú: Không bổ sung vitamin đầy đủ.

Rối loạn tiêu hóa: Các bệnh đường ruột làm giảm hấp thụ vitamin.

Lạm dụng rượu: Ảnh hưởng tiêu cực đến việc hấp thụ folate và vitamin C.

Sử dụng thuốc: Một số loại thuốc chống động kinh hoặc điều trị tiểu đường làm giảm hấp thụ vitamin.

4. Biến chứng thiếu máu do thiếu vitamin

Biến chứng thai kỳ: Thiếu folate có thể gây sinh non.

Rối loạn thần kinh: Thiếu vitamin B12 gây rối loạn tâm thần và suy giảm trí nhớ.

Bệnh Scurvy: Do thiếu vitamin C, gây chảy máu dưới da và nướu răng.

5. Ph��ng ngừa thiếu máu do thiếu vitamin

Chế độ ăn uống lành mạnh

Bổ sung các thực phẩm giàu vitamin:

Folate: Rau xanh đậm, quả hạch, ngũ cốc nguyên hạt, trái cây.

Vitamin B12: Thịt, sữa, trứng, hải sản, ngũ cốc tăng cường vitamin.

Vitamin C: Trái cây tươi, nước ép, ớt ngọt, cà chua, bông cải xanh.

Hạn chế rượu bia và bỏ thuốc lá

Hạn chế uống rượu ở mức khuyến cáo:

Nam giới ≤ 2 ly/ngày (≤ 65 tuổi), 1 ly/ngày (> 65 tuổi).

Phụ nữ: 1 ly/ngày.

Tránh hút thuốc để không ảnh hưởng đến hấp thụ vitamin.

Bổ sung vitamin nếu cần

Trong trường hợp chế độ ăn không đủ, hãy tham khảo ý kiến bác sĩ để bổ sung vitamin đúng cách.

Vitamin là yếu tố không thể thiếu đối với sức khỏe. Một chế độ ăn uống cân đối và lối sống lành mạnh sẽ giúp bạn duy trì sức khỏe và hạn chế nguy cơ mắc bệnh thiếu máu do thiếu vitamin.

Tìm hiếu cách bổ sung multivitamin +Zn +D3 tại: https://giadinh.suckhoedoisong.vn/thieu-hut-vitamin-giai-phap-bo-sung-voi-tpbvsk-royal-care-multivitamin-zn-d3-172241213101430897.htm

[landunderthewave]

By the way, if you experience period pain that doesn't seem to be affected very much by pain meds, you can try if some specific nutrition helps. (Assuming it's not likely to be something more complex, like endometriosis.)

First of course you need enough calories because you won't absorb your micronutrients efficiently otherwise. If you're healthy (= no digestive issues), eat enough calories and eat a diverse range of foods you have a good chance of needing no tweaks.

However I'm missing one out of three (the being healthy part), so I learned the following: You want to be good on the stuff that makes your blood because you guessed it, you're loosing blood, so mainly vitamin B12, vitamin B6, vitamin B9/folate and - very importantly of course - iron. This will also help with fatigue during your period. If you eat those, you can cover a lot of them with animal products/meat. Potato chips also have a high amount of B6 (yes really) and folate is also in "leafy greens", wheat germs (which cover a lot of B vitamins, but not B12) or just folate-enriched salt.

You wanna get enough of all of them because they work in tandem. That means some reactions in your body won't work, if e.g. B6 is too low.

If you're good on that front, my other recommendation is magnesium-rich foods. Low magnesium can not only lead to muscles cramps in your legs, but also your uterus and digestive tract, so when you're having cramps anyway, low magnesium will make it much worse.

B6 and magnesium also help me when I'm in pain right before my period.

As per usual, adding foods is better than replacing (so you have as diverse a range as possible) and food sources with a lot of the desired micronutrient are safer than supplements. For one they are easier to absorb that way, but also you don't need to worry about taking too much/getting dosages right so you don't deplete other nutrients in the process.

[tinyreviews]

Rabbit Hole: Fiber and Health

The difference between soluble and insoluble fiber

Soluble and insoluble fibers are both essential components of a healthy diet, particularly for gut health, but they differ in their properties and how they function in the digestive system.

Soluble Fiber:

Dissolves in water to form a gel-like substance.

Fermentable by gut bacteria.

Benefits for Gut Health:

Feeds Gut Bacteria: Acts as a prebiotic, promoting the growth of beneficial bacteria in the gut.

Regulates Blood Sugar: Slows down digestion, leading to a more gradual release of glucose into the bloodstream.

Lowers Cholesterol: Binds with bile acids, helping to lower blood cholesterol levels.

Improves Digestion: Softens stool, making it easier to pass and helping to prevent constipation.

Insoluble Fiber:

Does not dissolve in water.

Adds bulk to stool.

Benefits for Gut Health:

Promotes Regularity: Adds bulk to stool and helps it pass more quickly through the intestines, reducing the risk of constipation.

Prevents Diverticulitis: Helps prevent small pouches from forming in the colon, which can become inflamed or infected.

Supports Weight Management: Adds bulk to the diet without adding calories, which can help with feeling full and reducing overall food intake.

What are good common sources of fiber?

Soluble Fiber: Oats, barley, nuts, seeds (e.g., chia seeds, flaxseeds), beans and legumes (e.g., lentils, chickpeas), fruits (e.g., apples, oranges, pears), vegetables (e.g., carrots, Brussels sprouts).

Insoluble Fiber: Whole grains (e.g., whole wheat, brown rice, bulgur), nuts and seeds (e.g., almonds, sunflower seeds), vegetables (e.g., cauliflower, green beans, potatoes with skin), fruits (e.g., apples with skin, berries, bananas), bran (e.g., wheat bran, corn bran).

Do gut bacteria break down fiber to produce beneficial compounds like vitamins? What other beneficial compounds do they produce?

Vitamins

Vitamin K: Certain gut bacteria synthesize vitamin K, which is essential for blood clotting and bone health.

B Vitamins: Some gut bacteria produce B vitamins, such as biotin (B7), folate (B9), and riboflavin (B2), which are crucial for energy metabolism and overall cellular function.

Short-Chain Fatty Acids (SCFAs)

Acetate, Propionate, and Butyrate: These SCFAs are produced when gut bacteria ferment soluble fiber. They have numerous health benefits:

Butyrate: Acts as a primary energy source for colon cells, helps maintain the integrity of the gut barrier, and has anti-inflammatory properties.

Propionate: Metabolized in the liver and can help regulate glucose production.

Acetate: Used in various metabolic processes and can influence fat storage and appetite regulation.

Other Beneficial Compounds

Gases: Such as hydrogen, methane, and carbon dioxide, which are normal byproducts of fermentation and usually harmless.

Phenolic Compounds: Fermentation of polyphenols (a type of antioxidant found in fruits and vegetables) by gut bacteria can produce bioactive phenolic compounds with anti-inflammatory and antioxidant properties.

Conjugated Linoleic Acids (CLAs): Produced from the fermentation of certain fats, CLAs have been shown to have anti-carcinogenic and anti-inflammatory effects.

Health Benefits

Improved Gut Health: SCFAs, particularly butyrate, nourish the cells lining the colon, reducing the risk of gastrointestinal disorders.

Enhanced Immune Function: A healthy gut microbiome can help modulate immune responses, reducing inflammation and protecting against infections.

Metabolic Health: The production of SCFAs can influence metabolic health, helping regulate blood sugar levels and reducing the risk of obesity and type 2 diabetes.

Mental Health: There is emerging evidence that SCFAs and other metabolites produced by gut bacteria can influence brain function and mood, potentially impacting conditions like anxiety and depression.

Specific benefits of SCFAs

Digestive Health

Nourishment of Colonocytes: Butyrate serves as the primary energy source for colonocytes (cells lining the colon), promoting a healthy gut lining and reducing the risk of gastrointestinal disorders.

Gut Barrier Function: SCFAs enhance the integrity of the gut barrier, preventing the leakage of harmful substances from the gut into the bloodstream, which can lead to systemic inflammation.

Anti-inflammatory Effects: Butyrate has potent anti-inflammatory properties, helping to reduce inflammation in the gut, which is beneficial for conditions like inflammatory bowel disease (IBD).

Metabolic Health

Blood Sugar Regulation: Propionate can help regulate blood glucose levels by influencing gluconeogenesis (the production of glucose) in the liver.

Lipid Metabolism: Acetate and propionate are involved in lipid metabolism, which can influence cholesterol levels and reduce the risk of cardiovascular diseases.

Appetite Regulation: SCFAs can influence the release of hormones that regulate appetite and satiety, such as peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), potentially aiding in weight management.

Immune Function

Immune Modulation: SCFAs play a role in modulating the immune system by influencing the activity of various immune cells, including T cells and macrophages, which helps maintain immune balance and reduce chronic inflammation.

Anti-carcinogenic Properties: Butyrate has been shown to induce apoptosis (programmed cell death) in cancerous cells in the colon, reducing the risk of colorectal cancer.

Brain Health and Mental Well-being

Neurotransmitter Production: SCFAs can influence the production of neurotransmitters like serotonin, which is involved in mood regulation.

Blood-brain Barrier Integrity: Butyrate can enhance the integrity of the blood-brain barrier, protecting the brain from harmful substances.

Anti-inflammatory Effects on the Brain: By reducing systemic inflammation, SCFAs can help protect against neuroinflammatory conditions, potentially lowering the risk of neurodegenerative diseases.

General Health Benefits

Reduction of Systemic Inflammation: SCFAs help reduce systemic inflammation, which is linked to numerous chronic diseases, including diabetes, cardiovascular diseases, and obesity.

Bone Health: Propionate may have a role in calcium absorption and bone health, although more research is needed in this area.

The above is the result of my curiosity going down the rabbithole with ChatGPT. I post my rabbithole curiosities to this blog.

[theambitiouswoman]

Foods You Can Eat Instead of Taking Vitamins and Supplements 🍎🥥🥦🥑🍌

Vitamin A: Carrots, sweet potatoes, spinach, kale.

B Vitamins: Whole grains, meat, eggs, nuts, legumes.

Vitamin B1 (Thiamine): Whole grains, legumes, nuts, pork, fortified cereals.

Vitamin B2 (Riboflavin): Dairy products, lean meats, almonds, leafy greens. Vitamin B3 (Niacin): Poultry, fish, nuts, legumes, whole grains.

Vitamin B5 (Pantothenic Acid): Meat, poultry, eggs, avocado, whole grains.

B6: Chicken, turkey, fish, bananas, chickpeas.

Folate (Vitamin B9): Leafy greens, legumes, citrus fruits, fortified grains.

Vitamin B12: Animal products (meat, fish, dairy), fortified plant-based foods.

Vitamin C: Citrus fruits, strawberries, bell peppers.

Vitamin D: Fatty fish (salmon, mackerel), fortified dairy products, sunlight.

Vitamin E: Sunflower seeds, almonds, vegetable oils, nuts, spinach, broccoli.

Vitamin F (Essential Fatty Acids): Fatty fish, flaxseeds, chia seeds, walnuts.

Vitamin H (Biotin): Eggs, nuts, sweet potatoes, salmon, avocado.

Vitamin K: Leafy greens (kale, spinach), broccoli, Brussels sprouts.

Vitamin K2: Fermented foods (natto, cheese), animal products, leafy greens.

Vitamin L1 (Anthranilic Acid): Cruciferous vegetables (cabbage, cauliflower), legumes.

Vitamin P (Bioflavonoids): Citrus fruits, berries, onions, green tea.

Vitamin Q (Ubiquinone): Fatty fish, organ meats, spinach, cauliflower.

Vitamin T (L-carnitine): Red meat, poultry, fish, dairy products.

Vitamin U (S-Methylmethionine): Cabbage, broccoli, Brussels sprouts.

Betaine: Beets, spinach, whole grains, seafood.

Boron: Fruits (apples, pears), legumes, nuts, avocado.

Calcium: Dairy products, leafy greens (kale, collard greens), almonds.

Carnosine: Beef, poultry, fish.

Carnitine: Red meat, dairy products, fish.

Catechins: Green tea, black tea, dark chocolate.

Choline: Eggs, liver, beef, broccoli, soybeans.

Creatine: Red meat, fish, poultry.

Chromium: Broccoli, whole grains, nuts, brewer's yeast.

Chondroitin: Cartilage-rich foods (bone broth, connective tissue of meat).

Copper: Shellfish, nuts, seeds, organ meats, lentils.

Coenzyme Q10 (CoQ10): Fatty fish, organ meats, nuts, soybean oil.

Ellagic Acid: Berries (strawberries, raspberries), pomegranates.

Glucosinolates: Cruciferous vegetables (cabbage, broccoli, cauliflower).

Glucosamine: Shellfish (shrimp, crab), bone broth, animal connective tissues.

Glutamine: Dairy products, meat, poultry, cabbage.

Inositol: Citrus fruits, beans, nuts, whole grains.

Iodine: Seafood, iodized salt, dairy products.

Iron: Red meat, poultry, beans, lentils, spinach.

L-Theanine: Mushrooms, black tea, white tea, guayusa.

Lignans: Flaxseeds, whole grains, cruciferous vegetables.

Lutein and Zeaxanthin: Leafy greens (spinach, kale), corn, eggs.

Lycopene: Tomatoes, watermelon, pink grapefruit.

Magnesium: Spinach, nuts, seeds, whole grains, beans.

Manganese: Nuts, seeds, whole grains, leafy greens, tea.

Melatonin: Cherries, grapes, tomatoes.

Omega-3 fatty acids: Flaxseeds, chia seeds, walnuts, fatty fish.

PABA (Para-Aminobenzoic Acid): Whole grains, eggs, organ meats.

Pantothenic Acid (Vitamin B5): Meat, poultry, fish, whole grains, avocado

Pectin: Apples, citrus fruits, berries, pears.

Phosphorus: Dairy products, meat, poultry, fish, nuts.

Prebiotics: Garlic, onions, leeks, asparagus, bananas (unripe), oats, apples, barley, flaxseeds, seaweed.

Probiotics: Yogurt, kefir, fermented foods (sauerkraut, kimchi).

Potassium: Bananas, oranges, potatoes, spinach, yogurt.

Polyphenols: Berries, dark chocolate, red wine, tea.

Quercetin: Apples, onions, berries, citrus fruits.

Resveratrol: Red grapes, red wine, berries, peanuts.

Rutin: Buckwheat, citrus fruits, figs, apples.

Selenium: Brazil nuts, seafood, poultry, eggs.

Silica: Whole grains, oats, brown rice, leafy greens.

Sulforaphane: Cruciferous vegetables (broccoli, Brussels sprouts), cabbage.

Taurine: Meat, seafood, dairy products.

Theanine: Green tea, black tea, certain mushrooms.

Tyrosine: Meat, fish, dairy products, nuts, seeds.

Vanadium: Mushrooms, shellfish, dill, parsley, black pepper.

Zeatin: Whole grains, legumes, nuts, seeds.

Zinc: Oysters, beef, poultry, beans, nuts, whole grains.

[bokettochild]

Congratulations on your turkey hunt! Here’s the spoils of your work!

Ground chicken is 4 times richer in vitamin E and 2 times richer in potassium, while the ground turkey is 4 times richer in folate (vitamin B9) and 3 times richer in vitamin B12. Ground turkey is also overall a better source of minerals, such as calcium, zinc, copper, and iron.

But be careful! Turkeys tend to come in flocks….

🦃

At least that means I'm getting some ice nutrients?

[nature-godsgardenofeden]

Cinnamon

lowers LDL cholesterol

lowers triglycerides

reduces blood pressure

improves circulation

cinnamic acid can reduce inflammation

Beet root

supports healthy cholesterol

contains nitrates that your body uses to help relax blood vessels

excellent source of folate (vitamin B9), which is linked to a lower risk of heart attack.

contains betalain antioxidants which help protect against inflammation and oxidative stress linked to heart disease

Green tea

protects LDL particles from oxidation (LDL oxidation increases your risk of heart disease)

improves overall lipid profile

reduces vascular inflammation

and activates endothelial nitric oxide (the vasodilatory molecule)

[beautyandlifestyleblog86]

Vitamin B-Packed Breakfast Bowl

Start your day with this hearty breakfast bowl, loaded with B vitamins.

Ingredients:

- 1 cup cooked quinoa

- 1/2 cup Greek yogurt

- 1/4 cup berries (strawberries, blueberries, or raspberries)

- 1/4 avocado, sliced

- 1 egg, cooked to your liking

- 1 slice of whole-grain toast, toasted

- 1 tablespoon chia seeds

- A handful of spinach

Instructions:

1. In a bowl, combine the cooked quinoa and Greek yogurt.

2. Top your mixture with berries, avocado slices, and the cooked egg.

3. Toast a slice of whole-grain bread and sprinkle with chia seeds.

4. Pair the breakfast bowl with a handful of fresh spinach.

Why it's rich in B vitamins:

- Quinoa: A great source of B vitamins, especially thiamine (B1) and folate (B9).

- Greek Yogurt: Rich in vitamin B12 and riboflavin (B2).

- Berries: Packed with antioxidants and folate.

- Avocado: A good source of vitamins B5 and B9.

- Egg: An excellent source of vitamin B12 and other B vitamins.

- Whole-Grain Toast: Provides B vitamins, particularly thiamine.

- Chia Seeds: A good source of B vitamins and omega-3 fatty acids.

- Spinach: A great source of folate.

This breakfast bowl is a delicious and nutritious way to start your day. Enjoy!

[cazort]

In case someone isn't convinced:

One cup of whole wheat flour (makes about 4-ish typical slices of bread), according to the USDA nutrient database:

16g Protein (32% RDA)

50% RDA Vitamin B1 (Thiamine)

15% B2 (Riboflavin)

37% B3 (Niacin)

14% B5 (Panthothenic Acid)

29% B6

13% B9 (Folate)

54% Copper

25% Iron

39% Magnesium

212% Manganese

34% Phosphorus

9% Potassium

135% Selenium

28% Zinc

Even unenriched, refined (white) flour isn't horrible for you. 1 cup of such flour:

13g Protein (26% RDA)

12% B1

10% B3

11% B5

20% Copper

Or semolina flour, 1 cup:

21g Protein (42%)

39% B1

10% B2

35% B3

19% B5

10% B6

30% Folate

36% Copper

11% Iron

19% Magnesium

45% Manganese

18% Phosphorus

16% Zinc

Definitely seek out things made with whole wheat and semolina flour (like that one kind of Italian bread) as they're healthier but like...wheat is not empty calories.

Even white rice, supposedly the most "empty calories" carb...one cup of cooked rice (not very much, only 267 calories worth):

5g protein (10%)

3% B1

3% B2

5% B3

16% B5

7% B6

17% Copper

2% Iron

4% Magnesium

7% Zinc

There you go folks, that's as "bad" as it gets among normal carbs.

Warning: there are truly empty carbs, and they are the refined starches: corn starch, potato starch, tapioca starch, and the like. They have almost no protein and micronutrients and are digested very fast. They are in most ultraprocessed foods.

If you want to be afraid of something, and avoid or minimize consuming them, target the refined starches.

But stop demonizing traditional foods like rice and bread. If you want to eat healthier? Great. Seek out whole grain especially whole wheat, and also seek out semolina because even if it isn't exactly "whole grain" in the same way it is even higher than regular whole wheat in protein and folate (B9).

Also consider exploring other carbs. Buckwheat, quinoa. Even try weird grains from other cultures. Like Ethiopian food has injera, a sourdough flatbread made from teff. If you eat enough of it to get about 250 calories worth (this is a reasonable amount to eat with a big Ethiopian meal) you get:

10g Protein (20% RDA)

42% B1

17% B2

31% B3

24% B6

21% B9

16% Iron

44% Magnesium

9% Potassium

22% Zinc

You pretty much see the pattern here. Grains are rich in B-vitamins and minerals. Some have quite a lot of protein too. Different ones have different things.

Yeah, there are some nutrients you won't get from grains. You usually won't get much or any Vitamins A, B12, C, or D. Also they usually have only a little Calcium, Choline, vitamins E and K, and relatively little fat which means you lack the essential omega 3 fats.

This is why you need to diversify your diet. But if you make grains, especially whole grains, a staple, you'll usually get enough of most of the B-vitamins quite easily and you'll be well on your way to getting enough protein, fiber, and many of the minerals.

OH, and BTW...you can add lots of things to carb-heavy foods to address deficiencies. Adding cheese especially adds calcium, protein, fats, and a bunch of other stuff. Adding nuts and seeds also adds fats along with lots of micronutrients. (Yes, those sesame seeds, poppy seeds, sunflower seeds, flaxseed, whatever...those are actually adding something nutritionally!)

Or you can go full-on and eat something like fried rice where you're now adding oil, egg, vegetables, maybe seafood or meat, and you can end up with a nutritionally-complete meal that was initially built around a simple carb.

So yeah stop demonizing carbs!!!

‘bread is bad for you’ ‘rice is bad for you’ sorry im not subscribing to the idea that staple grains that have been integral to cultures for centuries are evil. i love you carbs