Vitamin B-Rich Diet

May 23, 2022

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Always on the go? Aside from your day job, you probably have other things lined up, like catching up with friends, social gatherings, or even passion-related activities like blogging and traveling. With the fear of missing out on the happenings in life, low energy and sickness shouldn’t be in the picture.


With proper diet, you can guarantee your body gets all the essentials it needs. But insufficiency in these nutrients – such as B-vitamins, – may leave you weak, constipated, or depressed, among others. By knowing these vitamins and their sources, it’s easier to identify whether you lack certain food:


B6 – What it is: Also known as Pyridoxine, it plays an important role in physical and psychological functions. If you lack B6, you may feel sick or depressed. You may also experience having scaly or cracked lips.

Best sources: Tuna, beef liver


B1 – What it is: Thiamine helps keep your energy up, battle fatigue, and prevents untoward changes in the brain.

Best sources: Rice, trout, black beans

B2 – What it is: Commonly called Riboflavin, it helps protect the liver and the nervous system.

Best sources: Milk, yogurt, beef


B3 – What it is: Niacin helps digestion and ensures that the skin and nerves function properly. It also aids in converting food to energy.

Best sources:  Milks, eggs, rice, fish


B7 – What it is: This B-vitamin, also called Biotin, helps fight skin rashes, hair loss, high cholesterol, and heart problems.

Best sources: Cauliflower, salmon, carrots, bananas, cereals, yeast


B9 – What it is: Folic acid helps prevent certain birth defects in pregnant women.

Best sources: Spinach and black-eyed peas


B12 – What it is: Cobalamin plays a role in DNA production and keeps nerve cells and red blood cells healthy.

Best sources: Fish or shellfish, meats, poultry and eggs, dairy products, fortified cereals


By adding these vitamins to your diet, you are taking the first step in making healthy eating a part of your lifestyle. Here are 2 Vitamin B-rich recipes you can start with!

MAC AND CHEESE SCRAMBLED EGG – Packed with B1 (whole wheat pasta), B2 (eggs), and B12 (cheese), this dish will pass as breakfast, lunch, or dinner!




8 ounces elbow macaroni, whole wheat

6 ounces non-fat evaporated milk

2 quarts water

2 eggs

3 cups egg whites

2 tablespoons butter

Salt (to taste)




  1. Mix the whole eggs and milk in a bowl using a whisk. Salt to taste then set aside.
  2. In a large pot, boil 2 quarts of water and bring to a boil. Add the pasta and cook until al dente (approximately 7 minutes), drain, then set aside.
  3. Scramble the egg whites and cook through in a non-stick pan/skillet. Set aside.
  4. Melt the butter in a low-heated pot. Pour in the sauce and cheese, stirring until creamy (approximately 3 minutes). Add pasta and eggs.
  5. Serve


CLAMS AND CHORIZO WITH TOMATO AND GARLIC – You’re all set with B12 (clams), B1 (chorizo), and B6 (tomato) with this deliciously healthy meal!




2 cans tomato sauce or raw tomatoes equivalent to

4 lb. or 272 g clams

2 cloves garlic, minced

4 oz. pork and beef chorizo

2 tbsp. olive oil




  1. In a pot, cook garlic and chorizo in olive oil over moderate heat. Stir occasionally until garlic is golden (approximately 1-2 minutes).
  2. Add tomato sauce or raw tomatoes. Bring to simmer. Make sure to break up any large pieces if opted to use raw tomatoes. Stir occasionally until sauce thickens (approximately 15 minutes).
  3. Clean or scrub the clams then add to the pot over moderate to high heat. Stir once until clams open after about 9-12 minutes.
  4. Serve.




Mac and Cheese Scrambled Eggs Recipe