Tip #11 - Micronutrient Series #2 - B Vitamins (B1 and B2)

The B-series is really important for like... everything. They are involved in fluid balance, brain function, fat metabolism... so many important things. They help with energy, and are very available through supplements, so there is no excuse or reason not to have them in your diet. Of all of the micro-nutrients I've really learned about (which isn't just the two I've posted) these are definitely my favorite!



B1 - Thiamin

Naturally found in:

Food	Serving	Calories	DV (%)
Sunflower Seeds (raw)	.25 cup	205.2	54.7
Tuna, Yellow-Fin (Baked/Broiled)	4 oz	157.6	38
Green Peas (Boiled)	1 cup	134.4	27.3
Asparagus (boiled)	1 cup	43.2	14.7
Spinach (Boiled)	1 cup	41.4	11.3
Crimini Mushrooms Raw	5 oz	31.2	8.7
Romaine Lettuce	2 cups	15.7	7.3
Tomato (Ripe)	1 cup	37.8	7.3
Eggplant cooked	1 cup	27.7	5.3

(this, and all other similar tables, were compiled from whfoods.com)

 What it does for you:

It helps your body use sugar as energy... so it is quite important for metabolism. It also is essential in the development of myelin sheaths, the insulators of your nerves, and the neurotransmitter acetylcholine, ... thus brain and muscle function. Scary stuff to not have enough of...

Deficiency symptoms and severe problems: 

Because acetylcholine is important in muscle culture... low B1 may contribute to cardiac problems. It also can cause nerve damage and pain. Since it plays a vital role in energy production, lethargy and loss of appetite are other symptoms. For those of you who think "yay, less appetite is good" there are far better ways to achieve that effect, so please don't cause your muscles/heart/brain/energy levels to suffer by being intentionally deficient in this vitamin... remember that less energy = less calories burned, so it won't help that much!

Storage/Cooking: 


The information I found says that heat damaged the vitamin, but it sounds fast cooking is fine. It's more that the process of drying it for cereals and stuff when it's in grains causes major loss... maybe? The article also mentions that long term refrigeration (1 year +) will decrease the vitamin as well, but how many veggies last that long anyway?! Whatever!



B2 - Riboflavin

Naturally found in:

Food	Serving	Calories	DV (%)
Calf's Liver (braised)	4 oz	187.1	129.4
Turnip Greens	1 cup	28.8	59
Crimini Mushrooms Raw	5 oz	31.2	40.6
Venison	4 oz	179.2	40
Yogurt - LF	1 cup	155.1	30.6
Spinach (Boiled)	1 cup	41.4	24.7
Cow's Milk 2%	1 cup	121.2	23.5
Shiitake Mushrooms (Raw)	1 cup	49.3	18.2
Asparagus (boiled)	1 cup	43.2	13.5
Egg (whole, Boiled)	1 each	68.2	13.5
Collard Greens (Boiled)	1 cup	49.4	11.8
Broccoli (Steamed)	1 cup	43.7	10.6
Swiss Chard (Boiled)	1 cup	35	8.8
Romaine Lettuce	2 cups	15.7	6.5
Mustard Greens	1 cup	21	5.3

 What it does for you:

It helps your body use protien as energy. It is protects our bodies against oxidation (aging), and helps with the use and maintenance of other B vitamins. There is one other major thing it does, but I don't understand it lol... so I can't really write about it.

Deficiency symptoms and severe problems: 

Sensitivity to light, blurred vision, eye pain, cracked lips and dry skin around the nose are all symptoms. In severe cases, oral-ocular-genital syndrome, angular cheilitis, photophobia, and scrotal dermatitis and death.

Storage/Cooking: 

Heat isn't a big deal for this vitamin, but light is. Keep the stuff in a dark place until you're ready to eat it :D

To be continued...