It’s only been about a month and a half since I started studying Holistic Nutrition at CSNN and already I have learned so much. The other week I signed up for an extra course on managing stress with nutrition and learned about the importance of the food we eat and how it can affect our mood and energy levels. The body is amazing in that if we treat it well and consistently fuel it with nutrient-rich foods, this itself can have a huge impact on our health, including our moods and our ability to manage stress.
The B vitamins are essential to our health playing a vital role in brain function and our mental well-being. It is important for us to include “brain food”, B complex vitamins, in our diet as they are needed for everything from the healthy maintenance of brain cells to the metabolism of carbohydrates, the brain’s source of fuel. B vitamins are also necessary for the production of neurotransmitters, chemicals in our brain that balance our mood, keep us happy and help improve our mental health.
The B Vitamins
B1 (Thiamin): Enables the brain’s ability to metabolize glucose making energy available for mental activities.
B2 (Riboflavin): Needed for the metabolism of the amino acid tryptophan. The body uses tryptophan to help make niacin and serotonin, a “feel good” hormone.
B3 (Niacin): Plays an important role in maintaining mental agility.
B5 (Pantothenic Acid): Known as the “anti-stress vitamin”. It plays a role in the production of adrenal hormones and neurotransmitters.
B9 (Folic Acid): Helps maintain normal levels of serotonin.
B6 (Pyridoxine) and B12 (Cobalamin): Help in the production of a neurotransmitter that assists memory and learning.
The B complex salad includes a variety of nutrient-rich ingredients and B vitamins that will keep you full and happy!
B Complex Salad Ingredients:
- 1 tbsp Sunflower seeds, raw, unsalted (vitamin B1, B3, B6)
- 1 tbsp Almonds, raw, unsalted (vitamin B2)
- 1/2 Avocado (vitamin B3, B5, B6)
- 2 cups Spinach (vitamin B6)
- 4 oz Salmon, baked (vitamin B3, B5, B6)
- 1 tbsp Sesame seeds, raw, unsalted (vitamin B1)