B Vitamins on a Paleo Diet

B vitamins

Many people claim that it will be difficult to get enough B vitamins when eating a paleo diet. Mainly because grains and legumes are a good source, and breads and cereals are fortified with many of them.

What are vitamin B minerals?

The B-group vitamins are a collection of eight water-soluble vitamins essential for various metabolic processes. Most of these vitamins can’t be stored by the body and have to be consumed regularly in the diet.

Extended cooking, food processing and alcohol can destroy or reduce the availability of many of these vitamins.

They help the body function via a number of different ways – including nerve function, metabolism of food (fats, carbs and proteins), brain health and chemicals, red blood cell creation, immune function and energy production as well as hormone creation.

What I don’t understand, is why they would be concerned over B Vitamins, considering most of the good sources of them available are paleo friendly foods…

So what paleo foods are good sources of B vitamins?

B1 (Thiamin) - seeds (especially sesame seeds), tahini, nuts, yeast and pork.

Riboflavin - egg white, leafy green vegetables, meat, yeast, liver and kidney.

Niacin - meats, fish, poultry, eggs, nuts, mushrooms and all protein-containing foods.

Pantothenic acid - liver, meats, kidneys, eggs, yeast.

Biotin - cauliflower, egg yolks, liver, chicken, yeast and mushrooms.

Pyridoxine (B6) - green and leafy vegetables, fish and shellfish, meat and poultry, nuts, liver and fruit.

Folic Acid (Folate) - green leafy vegetables, seeds, liver, poultry, eggs, and citrus fruits.

Vitamin B12 -  liver, meat, eggs, almost anything of animal origin.

Bottom line

Eat plenty of leafy greens; have eggs, nuts, seeds, veggies – especially mushrooms and cauliflower; have an adequate intake of meat (including occasional liver/kidneys) and seafood, and enjoy some citrus fruits. The average healthy person shouldn’t have an issue with this group.

Source: Better Health Channel.

Disclaimer: This is not medical advice, purely general information and not intended to be taken as individualised nutrition advice. I always advise a personalised approach using a one-on-one consultation with a health professional to determine your own needs. A paleo style diet does not automatically mean you will reach your Recommended Dietary Intakes (RDI) of the B Vitamin group.

Larina Robinson

Larina is a wholefoods dietitian who strongly believes in individualised healthy eating. Having food intolerances herself, she knows the difficulties when eating out, ordering in, travelling to new places, and the frustrations of a eating a diet that simply doesn't work for your body. Larina is an Accredited Practising Dietitian and Nutritionist with a passion for guiding individuals to their optimal health and wellbeing through wholefoods. Her passions are paleo, lactose intolerance, gluten intolerance and coeliac disease, FODMAPs and fructose intolerance.

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