B-Vitamin Basics: 5 Foods That Give You Energy

Find which foods have B vitamins to give you lasting energy!

Pair this green soup with our tasty lemon white fish.

Ever feel like you won’t be able to make it through the afternoon, let alone your evening workout? Millions of Americans feel the same way so we put together a list of our 5 favorite foods that improve energy throughout the day. Morning, mid-day, noon or night these foods filled with energy giving vitamins help turn food into fuel within every cell, for natural and long-lasting energy.

B Vitamins and Energy. B vitamins are a group of water-soluble vitamins that are involved in cellular metabolism. Metabolic rate directly affects the rate at which our bodies burn calories. Also referred to as vitamin B, the b complex referred to Vitamin B1, B2, B3, B5, B6, B7, B9, and B12. B vitamins promote the conversion of food into energy on a cellular level. So basically, by upping your intake of b-vitamin rich foods may help you maintain higher energy levels all day.

Need an energy boost? Try these 5 foods for all-day energy.

Fish: Well known for the omega 3 essential fatty acid content this high protein food is also rich in vitamin B12. Try Mackerel, Herring, Salmon, Tuna, Cod, Trout and Sardines for a dose of this important B vitamins including vitamin B6. Great for brunch, or an early day-time snack due to the rich omega fat content which has been shown to help improve mental functions and cognitive ability.

Nuts and Seeds: Peanuts, cashews, hazelnuts are all a good source of vitamin B6, making a handful of seeds, trail mix or hemp seeds as a topper to a side salad at lunch a great mid-day energy booster. Did you know that help seeds also contain b complex vitamins including vitamin B1, B3, B6, B12, along with vitamin C, D, and E. And that’s not all, most nuts and seeds also contain essential minerals like magnesium, potassium, calcium, and iron.

Bananas: A ready-to-eat source of dietary fiber, potassium, antioxidants including lutein, and carotene along with water-soluble energy boosting vitamins including vitamin B9, B6, B3, and B1.

Eggs: Not only are they nature’s perfect protein, they also provide vitamins, A, E, and K along with most of the B vitamins including B12, B2, B1, B6, biotin, choline, folic acid, pantothenic acid, and niacin. Great for an early morning meal for the most complete combination of essential amino acids and a shot of important nutrients. Also makes an easy snack at work hard boiled or as a salad topping.

Whole Grains: Grains like Quinoa, and other whole grains contain B vitamins including folate, thiamin, riboflavin and vitamin b6. Whole grains also commonly contain important minerals like phosphorus, manganese, zinc and potassium. Oatmeal and other whole grains also provide essential amino acids, protein and dietary fiber making steel cut oats and other whole grains great for a hot breakfast packed with essential nutrients.

Try the Honey-Dijon Glazed Salmon with a Hint of Lemon recipe featured above.

Skinny Ms. provides a variety of workouts at different fitness levels. Working out, even at a moderate rate can help boost energy levels. Every try yoga? This mind/body workout is perfect for increasing energy, relaxing and burning calories!

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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