B-Energetic!
Did you know that the eight B-Vitamins are one of the most important vitamin groups for energy?
B vitamins help keep your skin, blood, and gut healthy. B vitamins can help prevent cancer and are important for brain health.
Take the B-Energetic challenge:
For the next 8 days, incorporate into your diet at least one food high in vitamin B!
Here is a list of foods high in Vitamin B to include in your diet:
Vitamin B1 is found in sunflower seeds, navy beans, black beans and lentils.
Vitamin B2 is found in Brussels sprouts, cabbage and broccoli.
Vitamin B3 is found in tuna, turkey, chicken, peanuts and peanut butter.
Vitamin B5 is found in mushrooms and avocados.
Vitamin B6 is found in Salmon, avocados, spinach, hazelnuts, oranges and beans.
Vitamin B7 is found in peanuts, walnuts, almonds and eggs.
Vitamin B9 is found in lentils, chickpeas, asparagus, spinach and oranges.
Vitamin B12 is found in fish, poultry and eggs.
Sources:
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/vitamin-b/
Stephanie's B-Energetic Mexican Salad (serves 2):
4 cups baby spinach
1 avocado, sliced
1 cup black beans
4 oz cooked chicken or turkey, shredded
1 tsp. cilantro
1/4 cup salsa or 1 medium tomato, diced.
2 tbsp. low-fat cheddar cheese, shredded
1/4 tsp. chili powder
1 tsp. sweet onion, diced
Directions
Divide spinach between two large bowls.
In a small bowl, combine 1/4 tsp. chili powder with cilantro, onion, chicken and black beans. Mix well.
Top each bowl with 1/2 of the chicken and black bean mixture, 1/2 of the salsa or tomato, cheese and avocado slices.
This works well as a "salad in a jar" to take with you to work. For the best results, top with cheese and avocado immediately before eating and keep the pit in the avocado to avoid having it turn brown.
