By Abby Luitjens, Illinois State Dietetic Intern
When is the last time you have ordered a plate of beef liver with a side of fries? What about eating other organs such as kidneys, heart, or brain? I think it is pretty safe to assume most people do not eat animal organs on a regular basis, but did you know that you are missing out on an excellent source of several vitamins and minerals? Organ meats are a great source of B vitamins. However, there are many other foods that contain B vitamins, so don’t worry; you don’t have to add cow tongue or duck liver to your diet to receive their health benefits.
There are eight B vitamins: thiamine, riboflavin, niacin, vitamin B6, folate, vitamin B12, biotin, and pantothenic acid. Many of the B vitamins are involved in converting food into energy and supporting the function of the nervous system. Research is also finding that individuals who consume enough of the B vitamins, mainly folate, niacin, riboflavin and vitamin B6, may decrease their risk of cancer formation or slow down cancer growth. On the other hand, people who are deficient in some of the B vitamins may favor the formation of cancer cells.
There are many other foods besides animal organs that are filled with B vitamins: milk, enriched cereals and breads, eggs, bananas, legumes, broccoli and other cruciferous vegetables, pork, salmon, sweet potatoes, spinach, and other leafy greens. Challenge yourself to incorporate some of these foods into your diet, and your body will thank you. If you focus on consuming a balanced diet made up of a variety of fruits, vegetables, whole grains, seeds, nuts, and some animal products, you will be getting in your daily dose of vitamin B, but you can always add more! For example, add spinach, milk, and a banana to your morning smoothie to squeeze in some more B vitamins. What about for your evening meal? Prepare cow tongue with a side of sweet potatoes and broccoli. Okay, just kidding about the cow tongue, but you can easily swap it out for salmon.
Do you see how easy it can be to add B vitamins to your every day diet? Some people may even go for a B-complex supplement instead of focusing on B vitamins in food. If so, a B-complex supplement or a general multiple vitamin containing the eight B vitamins listed above would be important for people who do not have a diet rich in foods containing B vitamins.
Whether from food or supplements, B vitamins play an important role in nerve function and turning food into energy for our cells. They are essential for the body to work properly. Next time you are at the grocery store, think of all the ways you can get vitamin B into your diet, one bite at a time.
The Community Cancer Center, located at 407 E Vernon in Normal, offers a variety of supportive and educational groups and programs, free of charge, to help patients and families cope with cancer and its effects. For more information go to their website at www.cancercenter.org.
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