Episode 6 – Rick, Sue and James continue their alphabetical ‘vitamin journey’ Vitamin B and lots more!
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Moving on to Vitamin B, Sue, James and Rick continue their A – Z of vitamins and everything in between series. If you want to know the best sources of Vitamin B and why you need it then this is the episode for you!
In this show Rick explains the benefits of Vitamin B. He says increasing our intake of B vitamins at times when we are really busy is a great idea. Vitamin B nourishes our nervous system, helps to provide energy and diminish stress and lethargy. It can also help to promote regular sleep patterns and reduce symptoms of PMS.
The B vitamins are a complex group and are particularly good for vegans who can struggle to get enough B vitamins in their diet with food alone.
We need to make sure that we get sufficient B vitamins daily as our bodies cannot store it as it is water soluble where many of the other vitamins we need are fat soluble so are stored for longer in our fat cells.
Pregnant women need more folic acid and good sources of this are Brussels sprouts, spinach and fortified breakfast cereals.
Simple foods that contain lots of the B vitamins are nuts, seeds, dark leafy greens, eggs, wholegrain bread and lentils. There is a small amount of vitamin B in milk and it is also present in some meats including liver.
A good varied diet should ensure that you get enough vitamin B. Rick recommends that you vary the foods that you eat each day, i.e. don’t eat the same foods every day.
If you are taking a lot of vitamin B you may find that your urine is yellow but this is nothing to be alarmed about.
Rick also advises that you take care that you are not ‘overdoing’ any one vitamin if you are taking various vitamin supplements such as one for hair, skin and nails along with a general multi vitamin and maybe one to help promote sleep. Taking too much vitamin B may cause yellow wee, tingling in your fingers and other side effects.
Rick advises that you should always take vitamin supplements of any kind with food. Vitamin B, if taken away from food, may make you feel a little nauseous. He says the best time to take your vitamin B supplement is in the morning or at lunch time. He says, ‘Do not take all your vitamins together at the same time. It is better to spread them out through the day. For example, you wouldn’t get 3000 mg of vitamin C from one orange. You would eat a variety of foods that contained vitamin C throughout the day and this is a more natural way for your body to absorb the vitamins that you need.’
On the plus side, a vitamin B and magnesium supplement can be helpful if you experience problems with ‘restless legs’. It can also help if you are feeling a bit ‘hung over’.
Fortunately there are very few contra-indications for vitamin B. Always ask in the shop or use the ‘contact us’ form if you are ordering online and want to know which vitamins it is ok to take together and in what doses if you are unsure.
You may be low in vitamin B and vitamin C if you are suffering from stress. Smoking depletes all vitamins as does highly processed and/or sugary foods if you are eating too much.
Try Ricks lovely smoothie recipe ideas as a great way to get more B vitamins into your diet:
Take some rice, oat or hemp milk and blend it with some leafy greens such as kale or spinach, a handful of nuts and seeds, some rolled oats, a little yogurt and a banana, pear or nectarine and 1 prune then blend it altogether into a delicious smoothie, rich in vitamins and minerals, particularly vitamin B.
The greens will balance out the sugars in the fruit. Other good smoothie ingredients to try are broccoli with apples, pears or mango. Try using baby veg for a slightly more delicate taste.
Pears are great to help with weight management as they are rich in pectin and fibre which regulate your blood sugars and cravings. Why not try Rick’s suggestion of stewed pears with a little cinnamon and a few sultanas topped with some nuts and seeds and a sprinkling of chilli or cayenne.
A great way to start the day is with James’s recipe for an early morning metabolism boosting drink made with hot water, fresh lemon juice, a little ginger and half a teaspoon of turmeric. You could also use lime juice or grapefruit juice in place of the lemon juice if you prefer.
Let us know your favourite smoothie recipes. Please share your recipes and photos on our Facebook Page
If you have any questions for Rick about vitamin B, yellow wee or anything of the other issues discussed in this podcast then please post them in the comments or email us at firstname.lastname@example.org and Rick will get back to you.