Lacking B Vitamins Can effect Your Moods by Judi Singleton

grains, bran, peanuts, cashews, legumes, and soybeans are especially

high in B-5.

Most foods contain some B-6 but those that are the best sources include

brewers or nutritional yeast, sunflower seeds, wheat germ, walnuts,

carrots, legumes, soybeans, chicken, eggs, fish, organ meats, spinach,

blackstrap molasses, and whole grains.

The largest amounts of B-12 are found in nutritional yeast, liver,

clams, eggs, meats, fish, and dairy products. Some B-12 is available

from sea vegetables such as dulse, kelp, kombu, and nori.

Good sources for biotin are nutritional yeast, soybeans, whole grains,

egg yolks, milk, meat, poultry, and saltwater fish.

Choline is a major ingredient in lecithin and lecithin makes up about

30% of the dry weight of the brain. Lecithin provides other important

nutrients including phospholipids, fats, and glycolipids. Choline is

also found in egg yolks, green leafy vegetables, liver, soybeans,

yeast, and wheat germ. The best supplemental source is phosphatidyl

choline.

All dark leafy greens (the foliage that folic acid is named after) are

good food sources of folic acid. These include kale, spinach, beet

greens, and chard. Other sources are nutritional yeast, rice germ,

wheat germ, blackeye peas, beans and lentils, asparagus, liver,

soybeans, wheat bran, and walnuts.

Inositol Whole grains, nutritional yeast, lecithin, citrus fruits,

nuts, seeds, legumes, unrefined molasses, meats, and dairy.

By just reading through the list above about what food sources of

Vitamin B complex are one can see that they do not include what is

generally eaten in the American diet. Add factors like depleted soil,

high stress life styles and one can see how deficiencies have become

commonplace. Just popping B complex pills does not cure the problem.

Only changing the way we eat can do that.

One of the reasons I personally was convinced to include these foods in

my diet besides feeling really good when I did was that the B complex

vitamins curb food cravings. I also raised a small garden without

pestisides this year. I do not drink alcohol and I have looked at ways

to reduce stress.

Huge dietary changes do not work for most of us but changing one or two

things in your diet each month adds up and can make you feel a whole

lot better. Try small changes like putting spinach on sandwiches

instead of lettuce, replace your salad greens put in things like kale,

swiss chard, other dark green vegetable, try adding asparagus to a

salad. Eat a handful of soy nuts, sunflower seeds, almonds, or walnuts

as a snack. Eat fresh fruit for an evening snack instead of having a

Big Mac attack.

Go to Page 1

BIO:

About the Author: Judi Singleton is the publisher of Jassmine's Journal

an ezine made up of eight lists covering the topics of business, life

as a spiritual journey, wellness, angels, writing, art, poetry,

creating your life, her.bs, and goddess religion.
If you would like to subscribe please go to

http://www.motherearthpublishing.com

Some Aditional Articles you may enjoy

Does Food Effect Your Pain? by Lena Sanchez

When Your Walls Come Down - Be Happy Forever! by By Randy Mclean

As the primary caregiver, should I journal my feelings about Alzheimer’s disease? by William Hammond, J.D.

Standards for Natural and Organic Cosmetics by Lori Stryker

Why Choose Naturopathic Medicine? by Dr. Tara Barker ND

Click a Number to go to an article index page
1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39