You know what’s confusing? Vitamins… knowing which ones do what, and why we’re popping pills of this and that. Hopefully, we can shed some light on those B Complexes and CoQ10s and demystify exactly why it’s important to get them into your bod. By no means are we say you should stop taking your supplements. We’re just giving you tastier ways to gather up essentials in the form of real-life meals, most straight from the Brit + Co. kitchen. Bon appetit and be well.
1. Miso Soup: There’s a reason people in Japan start their mornings with this soup. It’s a probiotic machine, meaning you’re less likely to accidentally pass gas while walking down the street. (Hey, it happens.) (via Yummy Mummy Kitchen)
2. Roasted Salmon Nicoise: Fish oil is tops at combating any inflammation problems, and while you can’t get your daily dose of Omega 3s from fish everyday (thanks a lot mercury), you can occasionally get it the non-capsule way. Pacific herring has the highest concentration, but if that’s not available, salmon is your next best bet. (via Brit + Co.)
3. Apple Pie Oatmeal: Feeling like a frazzled mess? What you need is delicious and nutritious Vitamin B Complex in the form of oatmeal. MmmMmm… level headedness tastes good. (via Brit + Co.)
4. Brussels Sprouts and Bacon: Open wide, another dose of Vitamin B Complex is coming your way thanks to, not bacon (you wish!), but brussels sprouts. Why more B Complex? Because! It’s tasty! And gives you more energy. So you can get on those weekend DIYs you’ve been meaning to tackle. (via Brit + Co.)
5. Flavored Butter: In no way are we suggesting that you should eat pounds upon pounds of butter, but it is one natural way of getting MCT oil. That stands for medium-chain triglycerides. MCT is full of fats that are easier for your body to break down, which results in better athletic performances (hear that, Sochi Olympic athletes?), and probably more attractive to most of us, a stronger immune system. So next time you’re at REI, think twice about buying goos and energy bars and just reach for a stick of butter… but please don’t eat the entire thing. (via Brit + Co.)
6. Super Skinny Spinach Smoothie: Your mom always says, “Eat your greens.” That’s because she loves you and wants you to be happy… and eat magnesium. Raw spinach is totally rich in the stuff (magnesium and happiness), seeing as it aids in a good night’s rest and helps keep anxiety at bay. (via Brit + Co.)
7. Two-Bite Kale Tabouli Pockets: Magnesium is pretty important. It directs over 350 enzymes that are swimming around your bod. If you live in cold climates, it’s probable that your body isn’t hanging on to as much of it as it needs to. Luckily, quinoa is delicious and full of it. (via Brit + Co.)
8. Chicken Pineapple Skewers: CoQ10 – meat is rich in the stuff. Why do you care? Because this is a compound that slows down the aging process, increases energy and helps with cardio health. If you’re over 40 and dealing with health issues, try amping up your intake. (via Brit + Co.)
9. Almond Cream of Broccoli: When trying to lose weight, adding more broccoli into your diet seems like a no brainer. Besides being low in cals, it contains mad amounts of Alpha Lipoic Acid. Not only does that acid kick inflammation’s butt and protect your skin’s collagen production, but it helps balance your blood sugar, which helps keep those confectionary cravings in check. (via Brit + Co.)
10. Cherry Chocolate Oatmeal Banana Bread: Feeling a little… umm… backed up? Magnesium is back to aid your bathroom woes. This time it’s coming at you via bananas and chocolate… yes chocolate. (via Brit + Co.)
11. Avocado Ice Cream: What you’re getting in avocados is acetyl glutathione. What the heck is that you ask? In short, it’s the mothership of all antioxidants. Low levels of it in your system has strong links to the aging process. So put down that expensive night cream, and pick up a bowl of avocado ice cream. (via Brit + Co.)
12. Ginger Turmeric Spiced Spring Carrot Soup: You’re sleep deprived and dealing with some incredibly uncomfortable inflammation. Just a spoonful of turmeric helps the acetyl glutathione go down. So long, inflammation. And sweet dreams to you too, dear reader. (via Gourmande in the Kitchen)
How do you eat your vitamins? Send us your recipes in the comments below!
Lex Monson
Alexis is the co-founder of Punkpost, the app that lets you send handwritten cards (yes, handwritten by a real human) in the amount of time it takes you to send a text message. The exclusive card collections are created by a community of artists and designers and hand letter pressed on high-quality cotton paper. Get the full experience by downloading the app from the iTunes Store.
FAQs
Some of the richest sources are liver, beef, sardines, clams, and dairy products. Whether you want to increase your vitamin stores or prevent deficiency, eating these foods may considerably improve your overall health.
What happens if you take too much vitamin B12? ›
High doses of vitamin B-12, such as those used to treat a deficiency, might cause: Headache. Nausea and vomiting. Diarrhea.
How can I increase my B12 absorption naturally? ›
One of the primary ways to boost Vitamin B12 absorption is to ensure you are getting an adequate amount of this vitamin in your diet. Vitamin B12 is naturally found in animal-based foods like meat, fish, dairy products, and eggs.
What is the hardest vitamin to get from food? ›
It can be difficult to get enough vitamin D through diet alone because there are not a lot of food choices rich in vitamin D. In fact, some primary food sources of vitamin D come from foods that have added vitamin D, called fortified foods.
What is the fastest way to fix B12 deficiency? ›
Vitamin B12 deficiency anaemia is usually treated with injections of vitamin B12, called hydroxocobalamin. At first, you'll have these injections every other day for 2 weeks or until your symptoms have started improving. Your GP or nurse will give the injections.
What is the fastest way to increase B12? ›
How to raise your B12 levels fast. The most common way to treat B12 deficiencies is by adjusting your diet. If this is unsuccessful, vitamin supplements may be recommended. If you're looking to boost the amount of vitamin B12 in your diet, you should eat more animal products, like meat, seafood, dairy and eggs.
Is it OK to take 1000 mcg of B12 a day for seniors? ›
In a 2013 study in 100 older adults, supplementing with 500 mcg of vitamin B12 for 8 weeks was found to normalize B12 levels in 90% of participants. Higher doses of up to 1,000 mcg, or 1 milligram (mg), may be necessary for some ( 13 ).
Can too much B12 damage kidneys? ›
One 2010 study found that people with diabetic nephropathy (loss of kidney function due to diabetes) experienced a more rapid decline in kidney function when supplemented with high dose B vitamins, including 1 mg per day of B12 ( 7 ).
Does B12 affect bowel movements? ›
A B12 deficiency may also cause diarrhea, nausea, constipation, bloating, gas, and other gastrointestinal symptoms ( 2 , 19 ). These issues can affect both adults and children ( 2 , 20 ).
What to avoid when taking vitamin B12? ›
Substances found in coffee and tea, such as tannins, can inhibit the absorption of B vitamins, including B12. Consuming these beverages around the same time as your B12 supplements may reduce their effectiveness.
Taking vitamin B12 and vitamin D at the same time is generally safe and may even be beneficial for your health, as they serve different purposes in the body. However, if taken in excessive amounts, both vitamins can have side effects.
What is the best form of B12 to take? ›
For prevention and treatment of vitamin B12 deficiency, cyanocobalamin in chewable, sublingual, or liquid forms (rather than in a multivitamin) is best under most circ*mstances.
What is the most forgotten vitamin? ›
Here are the five most forgotten:
- Vitamin D. Now that many of us are wearing sunscreen and skipping the daily recommendation of three glasses of vitamin D–enriched milk, about 40 percent of Americans are vitamin D deficient. ...
- Fish oil with omega-3s. ...
- Zinc. ...
- Vitamin B12.
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What is the number one vitamin deficiency in the world? ›
Iron deficiency is one of the most common nutrient deficiencies in the world, affecting more than 25% of people worldwide ( 1 , 2 ).
Which fruit is rich in vitamin B12? ›
Bananas are a cheap, healthy, and nutrient-dense fruit that can easily become a part of every individual's diet. It is one of the best fruits rich in vitamin B12. Bananas also contain fibre and potassium. It helps manage blood pressure, reduce stress, and relieve constipation and ulcer problems.
What fruits and vegetables are high in B12? ›
If you follow a plant-based diet, then vegetables like spinach, beetroot, butternut squash, mushroom and potato contain good amounts of vitamin B12. However, it is less likely to receive the whole amount of nutrients just from vegetable sources.
What blocks B12 absorption? ›
The main causes of B12 malabsorption include inherited disorders (Intrinsic factor deficiency, Imerslund-Gräsbeck disease, Addison's pernicious anemia, obesity, bariatric surgery and gastrectomies.
What increases B12 absorption? ›
In the stomach, hydrochloric acid and enzymes unbind vitamin B12 into its free form. From there, vitamin B12 combines with a protein called intrinsic factor so that it can be absorbed further down in the small intestine. Supplements and fortified foods contain B12 in its free form, so they may be more easily absorbed.
