Hi, I’m Brenda Thompson, registered dietitian
and owner of Life Skills Nutrition. In this segment I’m going to talk about vitamins specific
to metabolism. All nutrients are important in the development, growth and maintenance
of the human body. There are no miracle nutrients, there are no nutrients that we should try
to consume more of, we definitely need a variety. These vitamins that I am going to talk about
today are, however, specific to your metabolism. Eating a variety of foods from all food groups
provides adequate nutrients needed for healthy weight loss. However, there are some vitamins
and minerals that are specific to protein, carbohydrate, and fat metabolism. They include
biotin, which is found in almonds, barley, cauliflower, dried beans, and peanut butter.
I’m just going to give you five sources of all of the vitamins to give you examples of
where you can find them in food. Vitamin B12…meat, poultry, fish, eggs, and various cheeses.
Folic acid, which is the only vitamin that is better to take in a supplement form. However,
you can find folic acid in green leafy vegetables, egg yolks, dried beans, fortified grains,
and pecans. Niacin, which is found in whole grains, meat, poultry, shellfish, and sesame
seeds. Vitamin B5 is found in yogurt, along with other dairy products, whole grains, cashews,
broccoli, and fish. B2 is found in enriched grains, lean meats, cheese, almonds, and dried
beans. B1 is found in nuts and seeds, meat, dark meat poultry, and dried beans. And last
but not least, vitamin B6 is found in bananas, dried beans, avocados, beef, and sweet potatoes.
As you can see, all foods in the food guide pyramid fit into a diet that is specific for