While there are several factors which cause anxiety, depression, cognitive impairment, dementia among other mental illnesses, a major culprit for related symptoms like lethargy, disinterest and feeling low is lack of the B group of vitamins.
The role these B vitamins (eight in all) play in one’s emotional wellbeing is well researched and documented. Collectively they are referred as B complex and are essential not just for optimal mental health but for maintaining overall wellness and health of our body – right from birth to old age.
Vitamin B1 (Thiamine) The first B vitamin discovered by scientists, B1 helps the body turn food into energy. It is also known as anti-beriberi and anti-aging vitamin. It plays a vital role in normal functioning of nervous system and regulates metabolism of carbohydrates which helps in good digestion. It also helps strengthen the heart muscles and works as an anti-aging agent.
The sources of this vitamin are wheat germ, yeast, outer layer of whole grains, cereals, pulses, nuts, legumes, dark green leafy vegetables, milk, bananas and apples. Vitamin B2 (Riboflavin) A vitamin which is sensitive to light, vitamin B2 is essential in growth, for general health and also for healthy eyes, skin, nails and hair. It helps eliminate sore mouth, lips and tongue. Riboflavin also functions with other substances to metabolise carbohydrates, fats and proteins to produce the energy and allows oxygen to be used by the body. It also helps in improving mood.
The main source of this vitamin are green leafy vegetables, milk, cheese, wheat germ, almonds, sunflower seeds, cheese and tomatoes. Wheat and cereals are often supplemented with B2. Its deficiency can cause burning sensation in legs, oily skin, premature wrinkles on face and arms and eczema.
Vitamin B3 (Niacin)
Niacin is essential for boosting brain function. Vitamin B3 helps in blood circulation, lowers the cholesterol and triglycerides in the blood and lowers the risks of heart attack. It helps in healthy functioning of the nervous system too.
Sources of this vitamin are leafy vegetables, peanuts, dates, figs, pulses and tomatoes. Its deficiency can lead to skin problems, diarrhoea , fatigue, brain ‘fog’ – feeling of confusion & disorientation, depression, insomnia, chronic headaches, digestive disorders and anaemia . Vitamin B5 (Pantothenic Acid) Vitamin B5 helps in cell building by maintaining the normal growth and development of central nervous system. It stimulates the hormones and maintains hormonal balance in the body. It is essential in metabolism of fat and sugar and provides energy. This vitamin also helps in producing stress-related hormones.
Vitamin B5 gets its name from a Greek word ‘pantothen’ which means ‘from everywhere’. True to its name, this vitamin is found in nearly every food. The main source of this vitamin are whole grain bread and cereals, mushrooms, kale, peas, beans, peanuts, green vegetables. It can be synthesised in the body by intestinal bacteria which makes it important to balance gut flora. Its deficiency can lead to depression, stomach disorders, blood and skin disorders. Vitamin B6 (Pyridoxine) Pyridoxine benefits the central nervous system and is involved in producing the neurotransmitters serotonin (contributor to the feeling of happiness) and norepinephrine (also works as a stress hormone). It protects against degenerative diseases, prevents nervous and skin disorders, helps in the absorption of fats and proteins and helps in the creation of red blood cells (RBCs).
The main source of vitamin B6 are chickpeas, yeast, wheat bran, wheat germ, pulses, cereals, bananas, walnuts, soya bean/ tofu, milk etc. Deficiency of vitamin B6 can lead to weakened immune system, anaemia, depression, skin disorders, nervousness, insomnia, migraines, headaches and heart diseases. Vitamin B7 (Biotin) The word biotin originates from the Greek word ‘biotos,’ which means life. It is also referred to as vitamin H (H meaning ‘Haar und Haut’ – German for hair and skin). And as the name suggests vitamin B7 is essential for the health of our skin, hair and nails. It also helps the body to metabolise proteins and process glucose. Our body cannot synthesize this vitamin and only yeast, algae, moulds, bacteria and certain plants can make it. Thus, we need certain foods to supply biotin.
Deficiency of vitamin B7 can lead to various diseases like birth defects, muscle pain, mild depression, hair loss, brittle nails, lethargy, among others. Biotin rich foods include vegetables like carrots, onions, greens, tomatoes, walnuts and sweet potato.
Vitamin B9 (Folic Acid) Vitamin B9 or folacin is one of the most essential vitamins for healthy function of brain and for good mental health. It is extremely important for production of red blood cells . It is also essential for the production of DNA (deoxyribonucleic acid) and RNA (ribonucleic acid); which are needed for division of cells.
Folate, the naturally occurring form of vitamin B9 derives its name from the Latin word ‘folium’ which means leaf; thus, leafy vegetables are a great source of dietary folate. It prevents neural tube defects in foetus, treats anaemia, and aids protein metabolism too. Valuable sources are peanuts, sunflower seed kernels, lentils, chickpeas, deep green vegetables, cheese, yeast, mushrooms and nuts. A deficiency leads to abnormal growth of foetus, certain type of anaemia, skin disorders, loss of hair and depression.
Vitamin B12 (Cobalamin) This vital vitamin helps to build healthy DNA genetic material in the blood cells. Vitamin B12 also prevents megaloblastic anaemia with makes people low in energy and fatigued. It is essential for proper functioning of central nervous system and for proper utilisation of fat, carbohydrates and protein. It improves concentration and memory span as well.
Great sources of Vitamin B12 are bananas, peanuts, dairy products, cereals and nuts. Since deficiency of vitamin B12 impacts nervous system, this can cause anxiety, depression and even hallucinations. Its deficiency also leads to certain types of anaemia, poor appetite, loss of energy, genetic disorders along with mental disorders.
An important fact about B complex vitamins is that all of them are water soluble and any excess amount which is not absorbed in the body gets excreted through urine. This group of vitamins needs an acidic environment to get easily absorbed in the body.
The importance of B group vitamins in our day-to-day life cannot be undermined. Our body signals the deficiency in the form of various symptoms. Identification of these symptoms is important to start consuming the correct amount of the vitamin which is deficient in the body. This can be in the form of supplements, fortified nutrition, or through naturally occurring foods.
However, it is crucial to consult a physician for the accurate need and dosages of these vitamins. For people suffering with mental disorders these vitamins need to be complemented with counselling, therapy and medication.
That Indian food is as diverse as the country itself is quite an understatement. Indian cuisine is varied like none other in the world and fortunately a common aspect which links them together is nutrition. In our day-to-day diet we consume several dishes which are loaded with vitamin B12 like paneer (cottage cheese) dishes, homemade sweets, recipes which use curd extensively etc.
Vitamin B12 rich food is consumed in every region of this country. Southern region of India eats curd rice, idli (savoury rice cake), dosa (savoury rice pancake), pongal (rice lentil dish).
Eastern Indian states of Odisha and West Bengal consume a variety of cottage cheese (paneer) sweets and Pakhala (curd rice/ water rice) is eaten in Odisha, Chhattisgarh and Jharkhand.
Western Indian state of Gujarat includes khaman (savoury steamed cake made from gram flour), dhokla (made with fermented rice and split chickpea), chilla (lentil crepe), handvo (vegetable cake) as staples in its daily diet.
Central Indian states Madhya Pradesh and Maharashtra get their dose of B12 through foods like thalipeeth (savoury multi-grain pancake) and shreekhand (sweet made with hung curd).
Dishes like kheer (pudding made with either rice, broken wheat, vermicelli or tapioca) and khichdi (porridge made with rice/ broken wheat and lentils) are something which the entire country consumes regularly albeit in different forms and each household has its own unique version of the recipe.
Baked daliya khichdi (broken wheat porridge) is a one pot meal and is loaded with all the wellness of B complex vitamins. It is very filling and provides energy to both body and mind. Post the Indian festival season where the system is overloaded with fried food and sweets, it is the best time to eat this khichdi . So, cook it, enjoy it and B positive.
* Broken wheat porridge image copyright with WEQIP/WEMAG
Daliya Khichdi – Baked Broken Wheat Porridge
by Jolly Vin
Serves Two
Ingredients
1 cup broken wheat (daliya)
1 cup green gram (moong) sprouts
1 cup hung curd
1 cup chopped vegetables ( beans, carrots, peas,)
1/4th cup caramelised onions
1 teaspoon peanuts
1/2 teaspoon cumin (jeera) seeds
1 clove
1’’ cinnamon stick
1 whole dried red chilli
1/2 tablespoon ginger, garlic paste
1 tablespoon clarified butter (ghee)
Few curry leaves
Salt (as per taste)
A pinch of turmeric powder
Method
In a pan, add ghee. Once the ghee heats add jeera, dried red chilli, clove and cinnamon stick. Let the jeera crackle.
Add peanuts and curry leaves. Sauté it for half a minute.
Then add vegetables, soaked daliya, moong sprouts, ginger garlic paste, salt and turmeric powder and sauté them.
Now add 1 cup of water. Mix everything and put in preheated oven for 10 minutes at 180o C (it can also be slow cooked over flame).
Garnish it with hung curd and caramelised onions and serve it hot with buttermilk .
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