Nutrition
MAKE THE BIG B’S YOUR FRIENDS
The family of Vitamin B (obtainable in Vitamin B complex) helps harness energy from the food we eat, form red blood cells, and maintain health of skin, hair nails, eyes and liver. They are mostly water-soluble vitamins not stored by the body.
- Vitamin B1, Thiamin, is an essential nutrient to maintain cellular function and a wide array of organ functions. Deficiency of vitamin B1 leads to wholesale degeneration of the body, particularly the nervous and circulatory systems, and eventually death. Some thiamine in foods is lost with cooking. Recommended dietary allowance for B1 is 1.2 mg per day.
- Vitamin B2, or Riboflavin, is required for energy metabolism and a variety of cellular processes. A B2 deficiency can lead to cracking and reddening of the lips, inflammation of the mouth, mouth ulcers, sore throat, and iron deficiency anemia. The current DV for B2 is 1.7 mg.
- Vitamin B3, or Niacin, is required for processing body fat, lowering cholesterol blood levels, and regulating blood sugar levels. Even a slight deficiency of niacin can lead to irritability, poor concentration, anxiety, fatigue, restlessness, apathy and depression.
- Vitamin B5, or Pantothenic acid, is required for cellular processes and optimal maintenance of fat. A deficiency causes irritability, fatigue, apathy, numbness, paresthesia and muscle cramps. It can also lead to increased sensitivity to insulin, or hypoglycemia.
- Vitamin B6, or Pyridoxine, is necessary to maintain blood cell metabolism, the nervous and immune systems, and many other bodily functions. A B6 deficiency can lead to skin inflammation (dermatitis), depression, confusion, convulsions and anemia.
- Vitamin B7, or biotin, helps support adrenal function, helps calm and maintain a healthy nervous system, and is necessary for key metabolic processes. Biotin is essential to metabolize carbohydrate and fat. The adequate intake for biotin averages 35 mcg to 60 mcg/day.
- Vitamin B9, or folate. Folic acid is the synthetic form of B9 found in fortified foods and supplements. The natural form of B9, folate, is preferred for better absorption. Folate is required for DNA synthesis and repair, cell division, and cell growth. A deficiency of folate can lead to anemia in adults, and slower development in children. For pregnant women, folate is especially important for proper fetal development. The current DV for folate is 400 mg.
- Vitamin B12, or cobalamin, plays a role in making DNA. B12 also helps keep nerve cells and red blood cells healthy. B12 is bound to the protein in food. Acid in the stomach releases B12 from protein during digestion. Once released, B12 combines with a substance called intrinsic factor (IF) before it is absorbed into the bloodstream.
The human body stores several years worth of B12 in the liver, so low levels in the body are rare. Decreases in B12 levels are more common in the elderly and vegetarians.
A slight deficiency of vitamin B-12 can lead to anemia, fatigue, mania and depression. Vitamin B12 can only be manufactured by bacteria and only found naturally in animal products. However, synthetic forms are widely available and added to many foods such as cereals. Seafood is a good source of B12. Foods such as milk, yogurt, and eggs can provide B12 for lacto-ovo vegetarians. Vegans can get B12 from fortified foods, nutritional yeast, and dietary supplements.
Nutritionists recommend supplementing with the bioactive form of B12 known as methylcobalamin (1 to 5 mg per day taken sublingually) to regulate circulating levels of this critical brain nutrient.
Just 100 grams, or about 1 cup of nori contains 41.4 grams of protein. In addition, the seaweed is rich in vitamins A, C and B12.
Vitamin B sources are fish, poultry, meat, eggs and dairy products, green vegetables, beans and peas. Many cereals and some bread have added B vitamins.
Vegetarian Sushi: Vitamin B-rich sushi with pickled ginger
- 5 Nori (Dried seaweed sheets)
- 3/4 cup cooked sticky rice,
- 1 tbsp black sesame seeds,
- 1/2 bunch asparagus,1 zucchini and carrot,
- 1 cucumber and avocado,1 small red or yellow bell pepper
- Wasabi powder, mix with a little water to make paste.
Mix soy sauce 1 tbsp, 1 tbsp lemon juice, 1 tsp salt, 1 tsp sugar. Pour the mixture on cooked sticky rice. Steam all veggies except for avocado and cucumber. Cut all veggies into matchsticks. Place nori sheet onto cutting board and spread 1/4 inch thick layer of rice near the end of nori sheet, sprinkle black sesame seeds on rice. Place the veggies in center of rice. Wet both the ends of the sheet. Pick up the edge of the nori sheet, fold the bottom edge of the sheet up, enclosing the filling, and tightly roll the sushi into a cylinder. Once the sushi is rolled, wrap it in the wax paper and gently squeeze to compact it tightly. And then cut into about 1.5 inch cylinders.
Serve with wasabi paste mixed with soy sauce, pickled ginger, Dijon mustard.
To our health!!!
Bhavi Nirav is a Registered Dietitian/M.S., R.D., L.D., certified yoga practitioner, and can be reached at [email protected]
