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Vitamin B complex, which includes B1, B2, B3, B5, B6, B7, B9 and B12, is often pegged as an energy booster. While B-complex supplements are often easy to spot in drugstores and health food shops, it’s possible to obtain enough of them by eating a balanced diet.
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.
This vibrant, deep red hummus provides all the healthy benefits of traditional hummus — such as six grams of protein and five grams of fiber per quarter-cup serving — plus the phytochemical antioxidants and vitamin B9 of beets. Featuring low-calorie, high-nutrient ingredients including quinoa, pinto beans and black beans, this healthy recipe is both comforting and filling.
Vitamin B benefits: Black beans and kidney beans are good sources of B9 and B1, while quinoa and corn offer plenty of B9.
Vitamin B benefits: Soba noodles are a solid source of B3, edamame adds B9, and tofu brings in B1. This salad has a little something for everyone with crunchy sunflower seeds, salty feta cheese (which is lower in fat and calories than most cheeses), and a tangy homemade lemon vinaigrette. Vitamin B benefits: Barley provides B3, B6 and B7, feta offers B2, B6 and B12, and avocado delivers the B5.
When it comes to packing in super-high levels of multiple B vitamins, salmon is the crown jewel. With a powerful combo including spinach, pecans, eggs and garbanzo beans, this bright and beautiful salad contains an impressive 20 grams of protein. Vitamin B benefits: Spinach, chickpeas and Brussels sprouts are good sources of B9, while eggs offer plenty of B12. This hearty stew swaps meat for red lentils, which contain the third-highest level of protein of all legumes and nuts. Vitamin B benefits: Lentils are a good source of B1, B5 B6 and B9, parsnips pack in the B9, while potatoes deliver a hit of B6.
As a classy and nutritious brunch or snack, these smoked salmon and poached egg-topped toasts fit the bill. Vitamin B benefits: Smoked salmon is an excellent source of B3 and B12, while eggs add in B2 and some extra B12. GoldNutrition® One Shot Energy is a functional low-calorie drink specially designed for moments when the body needs to intensify its energy and concentration levels.
This unique combination makes GoldNutrition® One Shot Energy a formula with specific characteristics geared towards a broad range of situations such as exams, important meetings, long working hours or driving, or simply to recover from a sleepless night. How It Enhances Beauty: Anthocyanins, of which blueberries boast five different types, not only give the fruits their luscious color but also help protect collagena€”the basic protein a€?stuffa€? of which skin is madea€”against free-radical damage.
How It Enhances Beauty: Dark chocolatea€™s glamour-girl image belies its serious nutrition content.


How It Enhances Beauty: Kiwia€™s vitamin C content is impressivea€”one of these fuzzy little fruits supplies 95% of the Recommended Daily Value. How It Enhances Beauty: Drayer says that astaxanthin, which gives salmon its characteristic color, helps protect skin against free-radical damage.
How It Enhances Beauty: Drayer says that the ALA in spinach works with other antioxidants in skin to reduce the inflammation caused by exposure to the sun and that it helps boost cellular stores of glutathione, the bodya€™s master antioxidant.
How It Enhances Beauty: The sweet spuda€™s orange color comes from its rich stores of beta-carotene, which the body converts into vitamin A.
How It Enhances Beauty: Lycopene, the carotenoid responsible for the tomatoa€™s deep red color, may help defend against sunburn. How It Enhances Beauty: L-arginine, an essential amino acid (protein building block), supports improved blood flow through its conversion into nitric oxide, which helps blood vessels relax. Beyond its ability to convert food into energy, B vitamins are essential for growth, development and other important bodily functions. And keep this in mind next time you fuel for a workout: Bumping up beet consumption has been linked to improved running performance. In fact, 20 of the tasty shellfish supply 400 percent of the recommended daily value of B12. Carrots, zucchini and edamame add color and crunch while nutty soba noodles serve as the base. To cut down on toughness and bitterness, marinate the raw kale for at least 30 minutes before eating. The pesto that tops these simple kebabs is a bit lighter than usual by removing pine nuts, but rest assured, the salty, savory flavors come through thanks to plenty of basil and Parmesan cheese. But why not jazz them up with fresh rosemary, a sprinkle of sesame seeds, some sea salt and Demerara, or “raw,” sugar. This dish features warm roasted veggies on top, but feel free to pop those in the refrigerator before serving if a completely chilled salad is more your speed. Just a cup of the rich, creamy and lower-carb pasta dish boasts 36 grams of protein, which primarily comes from B2-rich eggs, reduced-fat cheddar and turkey bacon. Its flavonols help increase blood flow, which is as good for the skin as it is for the heart (think healthy glow versus ashy pallor). Vitamin C helps build collagen, which explains why ita€™s often found in topical beauty aids, and is the bodya€™s main water-based antioxidant. She also commends salmona€™s selenium for its anti-aging effects, saying that this crucial mineral helps skin retain its elasticity. Deficiencies in magnesium have been linked to increases in allergies (including those that affect the skin) and potassium deficits can result in excessively dry skin. Perhaps the premier skin nutrient, vitamin A helps the skin regenerate itself and fights the development of both wrinkles and acne (which can affect adults as well as teenagers).


Ellagic acid is a potent antioxidant that helps ease inflammation and retard collagen breakdown. Yogurta€™s probiotic bacteria, friendly microbes that promote optimal digestive well-being, support all of the bodya€™s organs, including the skin.
Deficiency of certain B vitamins can lead to serious conditions, from anemia and fatigue to depression, respiratory infections and birth defects, according to registered dietitian Tanya Zuckerbrot. Whip up some of these vitamin B-rich recipes to ensure you’re capitalizing on B’s many benefits. This recipe is a breeze — saute some shallots, garlic and chili pepper, then add mussels with white wine, a little olive oil and some lime juice.
Pecans are also a great source of monounsaturated fatty acids, which have been linked to a lower risk of heart disease and stroke.
Pair with the yellow-hued and nutty homemade balsamic almond and turmeric dressing that’s just 67 calories for a two-tablespoon serving.
In addition, Drayer says that the phytonutrients in kiwis help protect DNA from free-radical damage.
Tomatoes also contain calcium, which helps to brighten your smile by strengthening your pearly whites. Melatonin is a hormone known best as an inducer of sleep, itself crucial to appearance and general well-being.
To get the maximum benefit from yogurta€™s probiotic content look for the words a€?live and active culturesa€? on the label and check the expiration date. To save time and energy, invest in a julienne peeler for perfect matchstick carrots and zucchini (and more reason to eat your veggies!). The process of sprouting grains before grinding and baking them into bread retains more nutrients and more protein as well as about 75 percent of the carbohydrates and 40 percent of the fat found in conventional whole grains.
The key to chocolate intake is portion sizea€”an ounce has about 150 caloriesa€”and type; Drayer suggests looking for a variety thata€™s at least 60% cacao. Drayer strongly suggests going with wild salmon instead of their farmed brethren, which are fed dyes and antibiotics. Drayer says that walnuts rank first in the nut-and-seed category for overall antioxidant content.



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