Happy Summer everyone!! Let’s use food to boost our energy this summer!
B vitamins play a big role to keep us feeling strong and energized. These vitamins help our blood and nervous system stay in tip-top shape, improve our memory, enhance our immune system, and help put us in a good mood. B vitamins also increase our energy by helping our body use the energy we get from food! There are many members of the B vitamin family including thiamine, riboflavin, niacin, and biotin. You can find these B vitamins in a variety of foods. Check out the list below to see how you can boost your B vitamin intake and overall energy each day.
- Eggs: the yolks of eggs are an “egg”celent source of B vitamins! Eggs also contain choline, an essential nutrient that maintains the structure of brain cells and is key for communication between your brain, nerves, and muscles. Start your mornings on the right foot by enjoying an egg – scrambled, boiled, sunny side up, or over easy, there are so many ways to eat your energy from eggs.
- Legumes: beans and lentils are mighty members of the legume and B vitamin family. They are packed with protein, fiber, and iron. They fill up our tank with long-lasting energy that keeps us going all day long. Enjoy beans in a savory dip, topping on a salad, or filling in a taco. Lentils make great additions to soups and pasta sauces and mix well with rice to add some extra nutrients.
- Whole Grains: these tiny grains are loaded with B vitamins and fiber to give you that energy pick-up during the day. Try to make half of your grains whole grains by choosing brown rice, farro, freekeh, oatmeal, quinoa, wheat berries, whole wheat bread, and many more. With all of those choices, it’s easy to get your B vitamin boost all day.
- Fish: salmon, in particular, is a great source of vitamins B6 and B12. Fish also has omega-3 fatty acids, which improve our mood and keeps our brain healthy. Enjoy fish at least twice a week to reap all of the benefits. Fish can be easily prepared on the grill, oven, or stovetop. Try with simple seasonings or extravagant sauces.
- Nuts: whether roasted or ground into nut butter, nuts contain biotin, a member of the B vitamin family! Peanuts, walnuts, and almonds have extra high amounts of this vitamin. Get your energy from nuts by spreading them on a sandwich, or creating your own trail mix for an afternoon snack.
- Poultry: chicken and turkey are naturally high in vitamin B12 and are lean sources of protein. These protein sources keep your energy up and brain focused to work hard throughout the entire day. Use ground chicken or turkey when cooking meatballs, roast them in the oven for a tasty and quick dinner or add them to soups and stews for a hearty meal.
- Leafy Greens: in addition to B vitamins, every bite of these tasty greens promotes energy because they contain fiber, calcium, and tons of other vitamins. Try crunching on some kale chips, add spinach to a smoothie, or get creative with your salad and add a variety of greens. Just remember, the greener the leaf, the greater the good.
Share with us how you are incorporating foods rich in B vitamins into your meals this summer.