Nutrition and You

B vitamins linked to brain health

The effective functioning of our body’s central nervous system – that is, the brain, spinal cord and nerves – depends on a steady supply of many nutrients. One such group of nutrients, are the B vitamins, particularly, vitamin B6, B9 (folate) and B12. These vitamins help to support functioning and health of the brain and nervous system.1

B vitamins are also involved in helping the body release energy from nutrients such as carbohydrates, fat and protein and play an important role in helping cells reproduce.1

B vitamins in the diet

We obtain the B-group vitamins from a wide variety of foods, including grains, legumes, nuts, meats and dairy.  While B vitamins are found in many foods, they are delicate and easily reduced or destroyed by food processing, cooking and alcohol.1 So to get enough of these vitamins, it is important to regularly eat a well-balanced, nutritious diet.

  • Good sources of B6: cereal grains and legumes, green and leafy vegetables, fish and shellfish, meat and poultry, nuts, liver and fruit
  • Good sources of B12: liver, meat, milk, cheese and eggs, almost anything of animal origin
  • Good sources of folate: green leafy vegetables, legumes, seeds, liver, poultry, eggs, cereals and citrus fruits

While most adults get enough B vitamins through their diet, certain groups can be at risk of deficiencies. For example, older people (difficulty absorbing B12) and vegans (B12 is only found in food from animal sources) are at higher risk of B12 deficiency.1 Adults who are sick or recovering from medical procedures and have a poor diet, may also end up with B-group vitamin deficiencies.1

“B” more with Ensure

Ready to take charge of your vitamin B intake?

A single serving of Ensure Powder mixed with cold water has:2,3

  • 25% recommended (RDI) of folate
  • 30 – 40% RDI of vitamin B6
  • 30% RDI of vitamin B12

Plus, Ensure contains 28 essential vitamins and minerals needed for a complete and balanced diet.

References

 

  1. Better Health Channel. Vitamin B. Available at: https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b?viewAsPdf=true. Accessed on 2 October 2018.
  2. National Health and Medical Research Council, Australian Government Department of Health and Ageing, New Zealand Ministry of Health. Nutrient Reference Values for Australia and New Zealand, Executive Summary. Canberra: National Health and Medical Research Council; 2006.
  3. Abbott Australasia. Ensure Powder Product Sheet.