I’m not a professional/nutritionist or a doctor; this is just the result of research that I’ve done for myself that I am sharing. Please research for yourself and don’t forget to consult/discuss with your healthcare provider!
Did you know there are 7 different B vitamins? Today I’m discussing vitamin A & all 6 B vitamins. Vitamins in general are used for oxygen transport; antioxidants & help our bodies use carbs, proteins & fat. Vitamins are fat soluble (need to eat with fats – avocado, olive oil, etc) or water soluble (works with water in our bodies).
Vitamin A – dairy is a great source of vitamin A, so we need to replace this vitamin in our diet. Animal foods contain retinol & retinyl esters (retinoids) ~ a form of vitamin A; plant foods contain B-carotene (carotenoids), another form of vitamin A. Vitamin A helps the body with our vision, gene expression and reproduction & immune response.
According to Healthy Eating, SF Gate “The recommended dietary allowance for adults age 19 and older is 3,000 international units for men and 2,333 international units for women.”
Some non-dairy sources of the retinoids are eggs, cod liver oil, fish & beef liver. Carotenoids are in red & orange vegetables. Vitamin A is a fat soluble vitamin.
B Vitamins are B1, B2, B3, B5, B6, B9 & B12. The B vitamins are water soluble.
B1 – Thiamin; metabolizes carbs;
B2 – Riboflavin; is an electron transport;
B3 – Niacin; required for energy metabolism;
B5 – Pantothenic Acid; Fatty Acid Metabolism (see Fatty Acid section below)
B6 – Pyridoxine; Metabolism of protein & glocogen (energy that is stored in liver & muscles) and metabolism of sphingolipids in our nervous system;
B9 – Folate – metabolism of proteins & nucleic acids and assists in blood functions; there is only a small amount in milk.
B12 – Cobalamin; protein metabolism & blood functions.
Best non-dairy sources of B vitamins & Fatty Acids (Omega 3 & 6) are as follows:
Fatty Acids are not made by the body; they need to be ingested in our food or supplements. Linoleic & linolenic support the body with hormones, muscle contraction, blood clotting & immune response.
Next month, I will finish vitamins (C, E & K).
Are these helping in your non-dairy journey? Comment & let me know.