Every day your body needs the right amount of vitamins and nutrients to keep it healthy. Among the 13 essential vitamins your body needs, eight are B vitamins, which belong to a group of water-soluble vitamins that are essential for a wide range of bodily processes. These eight vitamins are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12).
While each of these vitamins has its unique functions and roles, they all generally help your body to:
- Release energy from proteins, carbohydrates, and fats.
- Break down amino acids.
- Move oxygen and energy around your body.
And aside from vitamin B12, your body cannot store B complex vitamins for long periods, so you have to replenish them regularly through food.
Here are five healthy foods high in one or more vitamin B.
Salmon
This all-around nutritious fish is high in several B vitamins. Additionally, salmon is a low-mercury fish that is high in beneficial omega-3 fats, protein, and selenium. Several health benefits of salmon include the protein and nutrients that support brain and bone health with omega-3.
Leafy Greens
Whether eaten raw or cooked, leafy greens will provide you with ample amounts of vitamin B. Several leafy greens, such as spinach, collard greens, turnip greens, and romaine lettuce, stand out for their vitamin B9 content. To minimize vitamin B9 loss during cooking, steam the greens until partway between tender and crisp.
Chicken
Chicken is most notable for its vitamins B3 and B6 content. White meat (such as from the breast) contains more of these two vitamins than dark meat (like the thighs). And the good news is most of the B vitamins are in the meat, not the skin, so you can skip the fatty poultry skin to cut calories!
Avocados
Avocado is one of the fruits that has the most B vitamins. It also provides plant-based protein and dietary fiber, which improve your digestion, lower your cholesterol, and prevent disease.
Oysters
Oysters are a good source of B2 and B12. This shellfish is also high in protein and other minerals, including iron, zinc, selenium, and manganese, as well as omega-3 fats. They make a great choice for nutrient-rich meals that can fit into a weight loss or maintenance plan.
[RECIPE] LARGE SALAD
Serves: 2
Ingredients (use organic where possible):
- 8 cups mixed greens
- 1 cup shredded carrots
- 1 large cucumber, chopped
- 1 tomato, chopped
- 1 large bell pepper, chopped
- 1 small red onion, thinly sliced
- 1 avocado, diced
Directions:
- Add all the ingredients to a large bowl.
- Mix well and top with your favorite dressing.
- Enjoy!
To Your Health,
Patti
