Packed with B, Beans Can Boost Your Brain Power

How to work more of these key nutrients into your diet

Boost Your Brain With B Vitamins - and Beans

The B vitamins are indispensable. They help your cells produce energy and talk to each other. They help your body “read” genetic code so you function at your best. They’re also involved in the formation of healthy red blood cells.

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“They’re especially valuable to your brain and nervous system, helping make the neurotransmitters that pass signals between nerves,” says Brenda Powell, MD.

But because B vitamins are water-soluble, your body can’t store them. So you have to absorb them each day from your food.

How to get more B

“You can get B vitamins even when you’re vegan or vegetarian,” says Dr. Powell. “Beans (legumes), whole grains, fruits and vegetables – especially leafy greens – are really good sources of B vitamins.” However vitamin B12 is only found in animal products, so strict vegans must take a supplement.

One of her favorite sources of B vitamins is legumes. She recommends one small serving every day, especially if they are your only protein.

“Legumes are not a major part of the American diet, but they’re good for you in so many ways,” says Dr. Powell. “They help you maintain good health but can also provide more fiber if you need it, and can lower your blood sugar and cholesterol.”

How to get beans into your diet

If you’re not a fan of beans because they produce gas, give lentils a try. Dr. Powell says they’re the easiest bean to tolerate. For beginners, she also recommends trying split pea soup and adding beans to salad.

But the legume product she’s most excited about these days are pastas made with soybeans, lentils or black beans. “They turn your pasta dish into a source of protein with fiber and vitamins,” says Dr. Powell.

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Other ideas for adding legumes:

  • Salads. Toss two or more tablespoons of black beans, chickpeas or green peas (also legumes) into green salads. Or make a three-bean salad.
  • Soups. Make your own chili using kidney, pinto, black or white beans. Make black bean soup. Add white beans (all varieties) to soups.
  • Snacks. Throw black beans into salsa. Dip baby carrots and celery into hummus made with traditional chickpeas or other legumes.
  • Meals. Eat soy foods like tofu regularly. “Soybeans are legumes, so eating soy products is just like eating beans,” she says. Add white beans to whole-grain pasta.

The key: A balanced diet

For most of us, simply eating a well-rounded diet will provide plenty of B, notes Dr. Powell. “Devote one-third of your plate to a protein and/or whole (not ground) grain. Devote the other two-thirds of your plate to fruits and veggies. And you’ll probably be fine,” she says.

Many foods are fortified with B vitamins, so deficiencies are rare. The one exception: B12 deficiency. As you get older, your intestines can lose their ability to absorb B12. Also, if you have a chronic condition like diabetes or reflux, your medications can interfere with B12 absorption.

If this is true for you, the answer is to take a B12 supplement or to add organic, healthy sources of meat, poultry and dairy. Animal products are the only food sources of B12.

Use caution with supplements

Don’t think you’re getting enough B from your diet? “It’s fine to take a multivitamin with B in it, but don’t take mega-doses of B vitamins unless your physician tells you to,” says Dr. Powell.

Some people aren’t able to eliminate B vitamins fast enough, and a buildup can cause overstimulation or anxiety.

 

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B Vitamins: The big six Where they play a role What’s noteworthy Signs of deficiency
B1 (Thiamine )

 

Carbohydrate metabolism, brain and motor function

 

Caused by poor nutrition, alcoholism, excessive vomiting in pregnancy Dementia, motor problems
B2 (Riboflavin) Energy production Found in most fortified foods Cracks in the top corners of the lips
B3 (Niacin)

 

Energy for cells,  lowering LDL and raising HDL cholesterol Dilates blood vessels; can trigger a massive, red, itchy flush Skin rash (pellagra)
B6 (Pyridoxine)

 

Amino acid metabolism, neurotransmitter communication, nerve function Sometimes recommended for depression, mood disorders Muscle weakness, nervousness, irritability, confusion

 

B9 (Folic acid or folate) Red blood cell production, brain function Vital prior to pregnancy; when on Coumadin® (warfarin), avoiding folate-rich foods raises risk of deficiency Neural tube defects in newborns, anemia
B12 (Cobalamin) Carbohydrate and protein metabolism, DNA and red blood cell function Age, Metformin or proton pump inhibitor increase risk Numbness, tingling in hands and feet (like diabetic neuropathy)

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