Want more energy and a better mood? In this article, Beauty and Tips takes a look at the top 10 foods that are rich in B vitamins.<\/p>\n
B vitamins are a complex issue. Whenever someone goes vegetarian, and\u00a0especially\u00a0whenever someone goes vegan, anyone who has even a slight interest in nutrition will probably pop the question: \u201cBut do you know where you\u2019ll get your B vitamins from?\u201d<\/p>\n
\u201cOh sure!\u201d the new vegan\/vegetarian will confidently answer. \u201cDon\u2019t worry about me, I\u2019ll be just fine!\u201d<\/p>\n
But will they? See, B vitamins aren\u2019t widely available like a lot of other vitamins. They\u2019re not so easy to find. But they\u00a0are\u00a0essential to our health \u2013 particularly our energy and mood levels. If you don\u2019t get an adequate intake of B vitamins, you could suffer from some pretty serious health issues. So where can we get our much-needed B vitamins fix? Let\u2019s take a look at 10 foods rich in this scarce but crucial vitamin.<\/p>\n
Clams<\/b><\/p>\n
Clams have the highest amount of B vitamins than any other food. That\u2019s surprising, since clams aren\u2019t exactly a hugely popular food. But that just goes to show the scarcity of B vitamins \u2013 it\u2019s often found in most unexpected places. Three ounces of cooked clams contain around 84.1mg of B vitamins. They\u2019re also rich in potassium. But how do you eat them? Most people add cooked clams to stews or pasta dishes. All you need to do is keep steaming them until their shells open. Alternatively, you can boil them.<\/p>\n
Oysters<\/b><\/p>\n Like clams, oysters are a bit of a speciality. They\u2019re certainly not something we readily think about whenever we need to get some vitamins for a boost in our energy and mood. But like clams, they\u2019re super rich in B vitamins. In fact, they contain more zinc than anything else, with just 6 raw oysters containing 32mg of the mineral. Zinc is an important mineral for your immune system, helping you to combat the flu and the common cold. In men, it also boosts testosterone production. How to eat them? Most people eat them as appetisers before a main course. Alternatively, you might find them in a seafood dish.<\/p>\n Crab<\/b><\/p>\n Noticing a trend here? Yes indeed, the sea is a great source of energy and mood-busting vitamin B rich foods. Next up is crab, a tasty seafood delight that for every three ounces contains 10mg of vitamin B12. It also contains vitamin A and C, and also magnesium. It\u2019s rich in zinc, too. You can eat crab meat as a main course, or you could try crab cakes as a starter. Or, you could try a warm bowl of crap soup. There are many ways to enjoy it! Tinned crab on toast, anyone? Yummy! In fact, crab is one of the most versatile seafoods you can eat.<\/p>\n Sardines<\/b><\/p>\n Again, with the sea. This time, sardines. The great thing about this oily fish is that it\u2019s super cheap to buy in cans. You don\u2019t even need to cook it either, but can just spread it on a slice of toast and eat away. It\u2019s so yummy, too! But let\u2019s get back to the reason we\u2019re here. Sardines are an excellent source of omega-3 fatty acids, which means they\u2019re a fab choice, if you want to boost your mood. These omega-3 fatty acids also improve your heart health, help with asthma, and can ease inflammation.<\/p>\n Lamb<\/b><\/p>\n Lamb is probably more of a European thing \u2013 it\u2019s certainly not eaten all that much in America. But if you eat meat and haven\u2019t tried it before, lamb is an excellent choice if you want to boost your energy and mood. Its nutritional makeup is strong. As well as being rich in vitamin B12, it\u2019s also loaded with the likes of zinc, selenium, iron (which is awesome for increasing energy levels), and protein. Zinc and selenium in particular do a fine job of bolstering your immune system.<\/p>\n Feta Cheese<\/b><\/p>\n One for the vegetarians among us, feta cheese is the main ingredient in a refreshing Greek salad. It\u2019s also a fantastic source of vitamin B12, as well as calcium and vitamin B2. Normally, sheep\u2019s milk alone is used to make feta cheese. But for an even more nutritionally-dense variant, try to find feta cheese that\u2019s made from a combination of goats and sheep milk. It\u2019s got more health benefits, and contains more nutrients.<\/p>\n Eggs<\/b><\/p>\n How do you like your eggs in the morning? If you never have eggs in the morning, now might be the time to start giving them a go because they\u2019re nutritional powerhouses that are a good source of vitamin B12 for vegetarians. Eggs are also rich in protein, which helps to give us a massive boost at breakfast time. You can scramble them, boil them, poach them or fry them. They\u2019re a perfect way to start the day! Combine eggs with salmon for even more energy and a better mood!<\/p>\n Cottage Cheese<\/b><\/p>\n One of the most popular cheeses there is, cottage cheese is much like an egg in that it\u2019s rich in both B vitamins and protein. And when you scramble them both together, you\u2019ve got a winning combination that\u2019s impossible to beat. How you start your day sets the tone for the hours that follow. It\u2019s so important that you start with a burt of energy and a good mood. Try cottage cheese with eggs and get ready to seize the day!<\/p>\n Nutritional Yeast<\/b><\/p>\n Nope, we hadn\u2019t forgotten about vegans. Indeed, it\u2019s vegans who worry the most about their B vitamins. Because, as important as B vitamins are, they\u2019re really tricky to find in non-meat or dairy sources. As such, you\u2019ll need to turn to supplements or nutritional yeast. It\u2019s a complete protein in that it contains all the essential amino acids, too.<\/p>\n Sunflower Seeds<\/b><\/p>\n Another option for vegans are sunflower seeds. They might be small but they pack a massive punch. They contain plenty of vitamin B6, and you can easily add them to salads, your smoothies or your oatmeal. Or, you could just eat them out of your hand!<\/p>\n What are your favourite\u00a0vitamin B rich foods?<\/p>\n –<\/p>\n Source: Beauty and Tips<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":" Want more energy and a better mood? In this article, Beauty and Tips takes a look at the top 10 foods that are rich in B vitamins. B vitamins are a complex issue. Whenever someone goes vegetarian, and\u00a0especially\u00a0whenever someone goes vegan, anyone who has even a slight interest in nutrition will probably pop the question: […]<\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1565],"tags":[5624,3,355],"yoast_head":"\n