The scoop on B vitamins and how to get them in your diet

Vitamin B complex. which includes B1, B2, B3, B5, B6, B7, B9 and B12, is often labeled as an energy booster. Beyond its ability to convert food into energy, B vitamins are essential for growth, development and other important bodily functions.

VITAMIN B1 (Thiamine)

• important for energy production
• supports nervous and digestive function 

You can find this in black beans, brussel sprouts, lentils, nuts, peas and sunflower seeds.

VITAMIN B2 (Riboflavin)

• aids in cell production and cell growth

In order to get this, stock your plate with mushrooms, eggs, spinach and tempeh.

VITAMIN B3 (Niacin)

• keeps skin calm and moisturized
• essential for DNA repair

Find this vitamin in asparagus, peas, sardines, and wild salmon.

VITAMIN B5 (Pantothenic acid)

• helps maintain skin moisture
• keeps hair strong

For looking healthy on the outside, eat up avocado, mushrooms, eggs and potatoes.

VITAMIN B6 (Pyridoxine)

• essential for regulating sleep, mood, and appetite
• helps prevent dry skin
• supports healthy hair

There are lots of great foods filled with this B vitamin... banana, hazelnuts, pistachios, potatoes, spinach, sunflower seeds and salmon.

VITAMIN B7 (Biotin)

• supports healthy hair and nails
• nourishes adrenals
• essential for healthy metabolism

Get all your Biotin needs from almonds, avocado, chard, legumes, eggs and salmon. 

VITAMIN B9 (Folate)

• helps repair cells and synthesize DNA
• essential for healthy pregnancy 

Keep your body nourished by consuming asparagus, brussel sprouts, chickpeas, leafy greens, and lentils.

VITAMIN B12

• important for metabolism, energy and brain function

This is the hardest to find in healthy foods so some great choices are oysters, eggs, sardines, and salmon. 

WHOLE GRAIN RASPBERRY BAR
Perfect for an on-the-go breakfast or snack, these tasty bars are low in the calorie department, but full of a range of B vitamins and healthy fats from flax seeds, walnuts and wheat germ.

Ingredients

Cooking oil spray
2 cups whole-wheat flour
1/2 cup wheat germ
1/2 cup granulated sugar
1/2 teaspoon salt
2 sticks butter, cut into 16 pieces and softened
1/2 cup old-fashioned rolled oats
1/2 cup walnut pieces
1/4 cup light brown sugar
2 tablespoons ground flax seeds
3/4 cup sugar-free raspberry jam
3/4 cup fresh raspberries
1 tablespoon lemon juice

Preparation

1. Preheat oven to 375° F. Grease the pan with cooking spray.
2. Whisk the flour, wheat germ, granulated sugar and salt in a large bowl. Beat in 14 tablespoons of butter with an electric mixer on low until the mixture looks like wet sand, about 1½ minutes. Reserve 1¼ cups of the mixture for the topping and put the rest into the pan. Use the bottom of a measuring cup to press it into an even layer. Bake the crust until the edges begin to brown, about 14-18 minutes.
3. Mix the rest of flour mixture with the oats, nuts, brown sugar and flax seeds. Add the remaining butter and pinch the mixture with your fingers into small clumps.
4. In a separate bowl, lightly smash the raspberries, jam and lemon juice together.
5. Spread the berry mixture over the hot crust and sprinkle the crumbs on top. Bake until golden brown, about 22-25 minutes.

QUINOA VEGGIE CHILI

low-calorie, high-nutrient ingredients including quinoa, pinto beans and black beans, this healthy recipe is both comforting and filling. A one-cup serving packs 17 grams of vegan protein and 12 grams of fiber. To add in vitamin B6, top the chili with some sliced avocado! 

Ingredients

2 15-ounce can black beans, drained and rinsed
1 15-ounce can red kidney beans, drained and rinsed
1 15-ounce can corn kernels, drained and rinsed
1 15-ounce can fire roasted diced tomatoes
1 cup quinoa, uncooked
3 cups vegetable broth
1/2 medium onion, chopped
1 poblano pepper, chopped finely
1 medium green pepper, chopped
1 tablespoon cilantro, minced
2 cloves garlic, minced
3 teaspoons chili powder
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon cumin
1/2 teaspoon salt
1/2 teaspoon ground black pepper

Preparation

1. Place all ingredients in large stock pot and over medium-high heat, bring to a boil.
2. Let simmer for 40-50 minutes uncovered