15 Vitamin B-Rich Foods to Boost Your Energy and Mood


Nowadays, many of us take a B complex vitamin to improve our metabolism and boost our energy levels. However, there are some amazing foods high in B vitamins that you can incorporate into your daily diet to increase your energy and mood naturally.

B vitamins are essential for a healthy digestion, metabolism, memory and mood. They help reduce blood pressure and stress and they can help avoid many health problems. Incorporate these vitamin B rich foods into your everyday meals and you will be sure to feel and look your best every day!

1. Walnuts

Walnuts have measurable amounts of omega-3 fatty acids and powerful antioxidants. Walnuts are also high in Vitamin B5, Vitamin B1 (thiamin), and Vitamin B6.

These nuts are low in saturated fat, and they are a natural source of melatonin. Walnuts can help enhance your mood, boost your energy, and improve your memory and cognitive function.

2. Bananas

One of the most delicious vitamin B rich foods to include in your diet is bananas. Bananas are an excellent source of Vitamin B5 and Vitamin B6.

Moreover, they are high in Vitamin C, fiber, and potassium, containing about 74% water. The next time you feel a little tired or stressed, munch on a banana to beat stress and boost your energy levels.

More: 7 Amazing Benefits of Bananas

3. Cashews and cashew butter

Cashews are plentiful in Vitamin B3 (niacin), Vitamin B1 (thiamin), and Vitamin B6. A handful of cashews makes a great, energy-packed snack and a wonderful addition to a salad or pasta dish. You can also enjoy cashews in trail mix and make cashew cream sauce if you have free time.

4. Almonds and almond milk

Almonds are high in Vitamin B2 (riboflavin), Vitamin B1 (thiamin), Vitamin B5, Vitamin B3 (niacin), Vitamin B9 (folate), and Vitamin B6. They are also loaded with Vitamin E, magnesium, iron, and protein. Snack on raw or roasted almonds, have a glass of almond milk or make delicious almond butter.

Almond milk is an excellent source of Vitamin B6 and Vitamin B12, and it’s perfect for vegans and vegetarians. Just make sure you opt for unsweetened almond milk without added sugar.

5. Spirulina

One teaspoon of spirulina provides your body with 150% of the recommended daily intake of Vitamin B12 and 50% of the recommended daily intake of Vitamin B6. You can add spirulina to your banana or berry smoothie or your favorite salad.

More: 10 Best Anti-Aging Foods to Eat Every Day

6. Avocado

Avocado is high in heart-healthy fats, Vitamin E, magnesium, and B vitamins, namely Vitamin B3, Vitamin B5, and Vitamin B6. Avocado helps the body produce glutathione, a powerful antioxidant that helps prevent aging, dementia, heart disease, cancer, and many more.

Avocado can help reduce cholesterol, blood pressure, and it can even relieve stress. Moreover, it helps prevent bloating due to its high potassium content.

More: 8 Good Reasons to Eat Avocados

7. Oats

Oats are fortified with Vitamin B5, Vitamins B1 (thiamin), Vitamin B3 (niacin), Vitamin B2 (riboflavin), and Vitamin B6. They are also rich in fiber and can help maintain healthy cholesterol levels. Enjoy a bowl of oatmeal for breakfast, and you will have a great mood and high energy levels all day long.

8. Tomatoes

Tomatoes contain goodly amounts of B vitamins, especially Vitamin B6. They are high in Vitamin C and potassium as well.

Tomatoes help your body produce a natural antioxidant called glutathione that detoxifies the liver. Moreover, tomatoes are one of those foods that you need to eat to have perfect skin.

More: 9 Best Health Benefits of Tomatoes

9. Chia seeds

Chia seeds are a superfood treasure that helps fight against numerous diseases. The seeds contain almost all B vitamins except Vitamin B12. In fact, chia seeds are a higher source of B vitamins than other seeds.

Chia seeds are also an amazing source of iron and omega 3 fats. Consuming 2 tablespoons of chia seeds a day will be enough to have high energy levels, better mood, and overall health.

More: 8 Great Benefits of Chia Seeds

10. Asparagus

Asparagus is chock-full of Vitamin B6, Vitamin B5, and Vitamin B9 (folate) as well as potassium, chlorophyll, fiber, and protein. Add some asparagus to your lunch salad to help get you through the afternoon. You can also grill asparagus and pair it with any dish you like.

More: 8 Most Popular Superfoods that Keep You Healthy Today

11. Squash

Acorn, pumpkin, zucchini, butternut, yellow squash, and kabocha are all excellent sources of Vitamin B6. Plus, they are rich in fiber, potassium, and water.

Squash helps keep your energy levels high and improve overall health. There are many wonderful ways to enjoy squash. What’s your favorite one?

12. Spinach

I believe you are a bit tired of seeing spinach on every list that tells about healthy eating, but this leafy green vegetable is plentiful in Vitamin B2 (riboflavin), Vitamin B9 (folate), Vitamin C, iron, potassium, and magnesium, and it boasts fantastic health benefits. Spinach is great mood-boosting food, and it also improves alertness and energy. Consume spinach lightly cooked or raw to get the most benefit.

More: 7 Sneaky Ways to Eat More Greens Every Day

13. Sweet potatoes

I was really happy to find out that sweet potatoes are among the vitamin B rich foods that help increase energy and mood. Not only are sweet potatoes amazingly tasty, they are also a nutritional powerhouse. Sweet potatoes are a rich source of Vitamin B6, Vitamin C, magnesium, beta-carotene, and potassium.

14. Chickpeas

Known as garbanzo beans, chickpeas are a nutrient-dense legume. They are high in Vitamin B2 (riboflavin), Vitamin B1 (thiamin), Vitamin B9 (folate), Vitamin B6, Vitamin B5, and protein. Chickpeas are usually found in hummus, but you can also add them to your soups, salads, veggie casseroles, and wraps.

More: 9 Best Foods to Eat for Healthy Eyes

15. Peanuts and peanut butter

Although all nuts contain B vitamins, peanuts stand out above the rest. They are an awesome source of VItamin B9 (folate), Vitamin B6, Vitamin B5, Vitamin B2 (riboflavin), and Vitamin B1 (thiamin). Peanut butter is high in vegetarian protein and heart-healthy fats and is a great addition to your breakfast.

More: 15 Worst Foods to Eat Before Bedtime

As you can see, all of these foods are delicious and healthy, and some of them make perfect snacks. Consider having one or two at every meal for less stress, more energy, and better health. You can easily snack on almonds, walnuts, bananas or add avocado, tomatoes, or spinach to your favorite salad. In fact, the possibilities are endless!

What are your favorite vitamin B rich foods and ways to eat them daily? Please share your thoughts in the comments section, and thanks for reading.