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10 High-Vitamin B Complex Recipes to Support Energy and Brain Health

10 High-Vitamin B Complex Recipes to Support Energy and Brain Health

Introduction

Vitamin B complex, including B6, B12, and folate, is crucial for energy production, brain health, and red blood cell formation. At NutrientShield, we’ve curated 10 delicious, science-backed high-vitamin B complex recipes to help you address common deficiencies and optimize your diet, especially for active individuals or those with dietary restrictions. Each recipe includes nutrient profiles, preparation steps, and affiliate links to recommended ingredients. Disclosure: We may earn a commission from purchases made via affiliate links.

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A vibrant bowl with chickpeas, avocado, and spinach, on a white background with a NutrientShield logo.

1. Chickpea Avocado Bowl

Why It’s Great

Chickpeas (0.5 mg B6 per cup) and spinach (243 µg folate per cup) support energy and brain health, addressing deficiencies in ~10% of adults [1].

Ingredients

Instructions

Cook chickpeas as per can instructions. Toss with avocado, spinach, olive oil, and lemon juice. Serves 2.

Nutrient Highlight

Rich in B6 (~0.5 mg), folate (~243 µg from spinach), and fiber (~10g from chickpeas) for energy and brain health [2].

A fresh salad with grilled salmon, lentils, and arugula, on a white background with a NutrientShield logo.

2. Salmon Lentil Salad

Why It’s Great

Salmon (0.8 µg B12 per 100g) and lentils (181 µg folate per cup) support red blood cell formation and energy, addressing deficiencies [1].

Ingredients

Instructions

Cook lentils in 2 cups water for 20 minutes. Grill salmon for 4 minutes per side. Toss lentils, arugula, walnuts, and olive oil. Top with salmon. Serves 2.

Nutrient Highlight

Provides B12 (~1.6 µg), folate (~181 µg from lentils), and omega-3s (~1g from salmon) for brain and heart health [3].

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A frittata with eggs, asparagus, and feta, on a white background with a NutrientShield logo.

3. Egg Asparagus Frittata

Why It’s Great

Eggs (0.6 µg B12 per egg) and asparagus (64 µg folate per cup) support energy and brain health, ideal for breakfast [1].

Ingredients

  • 4 eggs (Buy on Amazon)
  • 1 cup asparagus, chopped
  • 1/4 cup feta cheese, crumbled
  • 1 tbsp olive oil
  • Pinch of black pepper

Instructions

Sauté asparagus in olive oil. Whisk eggs, pour over asparagus, add feta, and cook on low until set. Finish under broiler for 2 minutes. Serves 2.

Nutrient Highlight

High in B12 (~2.4 µg) and folate (~64 µg from asparagus) for energy and red blood cell health [4].

A skillet dish with beef liver and spinach, on a white background with a NutrientShield logo.

4. Liver Spinach Skillet

Why It’s Great

Beef liver (59 µg B12 per 100g) and spinach (243 µg folate per cup) support brain health and energy, addressing deficiencies [1].

Ingredients

Instructions

Sauté onion and liver in olive oil for 5 minutes per side. Add spinach and garlic powder, cook until wilted. Serves 2.

Nutrient Highlight

Rich in B12 (~59 µg), folate (~243 µg from spinach), and iron (~5mg from liver) for energy and blood health [5].

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A curry with chickpeas, broccoli, and coconut milk, on a white background with a NutrientShield logo.

5. Chickpea Broccoli Curry

Why It’s Great

Chickpeas (0.5 mg B6 per cup) and broccoli (78 µg folate per cup) support energy and brain health, ideal for plant-based diets [1].

Ingredients

  • 1 can chickpeas (Buy from Thorne)
  • 1 cup broccoli, chopped
  • 1 cup coconut milk
  • 1 tbsp curry powder
  • 1 cup cooked rice

Instructions

Sauté chickpeas and broccoli with curry powder, add coconut milk, and simmer for 15 minutes. Serve over rice. Serves 2.

Nutrient Highlight

High in B6 (~0.5 mg), folate (~78 µg from broccoli), and fiber (~10g from chickpeas) for energy and gut health [6].

A roasted dish with salmon and Brussels sprouts, on a white background with a NutrientShield logo.

6. Salmon Brussels Sprouts Roast

Why It’s Great

Salmon (0.8 µg B12 per 100g) and Brussels sprouts (60 µg folate per cup) support brain health and energy, ideal for dinner [1].

Ingredients

  • 2 salmon fillets (Buy on Amazon)
  • 2 cups Brussels sprouts, halved
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp garlic powder

Instructions

Toss Brussels sprouts with olive oil and garlic powder, roast at 400°F for 15 minutes. Add salmon, roast for 10 more minutes, and drizzle with lemon juice. Serves 2.

Nutrient Highlight

Rich in B12 (~1.6 µg), folate (~60 µg from Brussels sprouts), and omega-3s (~1g from salmon) for brain and heart health [7].

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A whole-grain wrap with eggs, lentils, and kale, on a white background with a NutrientShield logo.

7. Egg Lentil Wrap

Why It’s Great

Eggs (0.6 µg B12 per egg) and lentils (181 µg folate per cup) support energy and red blood cell formation, ideal for quick meals [1].

Ingredients

Instructions

Cook lentils in 2 cups water for 20 minutes. Scramble eggs with kale in olive oil. Spread lentils and egg mixture on tortillas and wrap. Serves 2.

Nutrient Highlight

High in B12 (~2.4 µg) and folate (~181 µg from lentils) for energy and brain health [8].

A creamy chowder with clams and spinach, on a white background with a NutrientShield logo.

8. Clam Spinach Chowder

Why It’s Great

Clams (22 µg B12 per 100g) and spinach (243 µg folate per cup) support brain health and energy, addressing deficiencies [1].

Ingredients

Instructions

Sauté potato in olive oil until soft. Add clams, spinach, and coconut milk, simmer for 10 minutes. Serves 2.

Nutrient Highlight

Rich in B12 (~22 µg), folate (~243 µg from spinach), and protein (~20g from clams) for energy and brain health [9].

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Patties made with chickpeas and spinach, on a white background with a NutrientShield logo.

9. Chickpea Spinach Patties

Why It’s Great

Chickpeas (0.5 mg B6 per cup) and spinach (243 µg folate per cup) support energy and brain health, ideal for plant-based diets [1].

Ingredients

Instructions

Blend chickpeas and spinach, mix with breadcrumbs and cumin, form patties, and fry in olive oil for 4 minutes per side. Serves 2.

Nutrient Highlight

High in B6 (~0.5 mg), folate (~243 µg from spinach), and fiber (~10g from chickpeas) for energy and gut health [10].

Toasted whole-grain bread with salmon and avocado, on a white background with a NutrientShield logo.

10. Salmon Avocado Toast

Why It’s Great

Salmon (0.8 µg B12 per 100g) and avocado (healthy fats) support brain health and energy, addressing deficiencies [1].

Ingredients

  • 1/2 cup salmon, flaked (Buy on Amazon)
  • 1 avocado, mashed
  • 2 slices whole-grain bread
  • 1 tbsp lemon juice
  • Pinch of sea salt

Instructions

Toast bread, spread with mashed avocado, top with salmon, lemon juice, and sea salt. Serves 2.

Nutrient Highlight

Rich in B12 (~0.8 µg) and healthy fats (~10g from avocado) for brain and heart health [11].

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Tips for Success

Disclaimer

This content is for educational purposes. Consult a healthcare professional before making dietary changes.

References

  • [1] National Institutes of Health, Office of Dietary Supplements. (2025). Vitamin B6, B12, and Folate. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
  • [2] National Institutes of Health, Office of Dietary Supplements. (2025). Folate in Spinach. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
  • [3] National Institutes of Health, Office of Dietary Supplements. (2025). B12 in Salmon. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
  • [4] National Institutes of Health, Office of Dietary Supplements. (2025). B12 in Eggs. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
  • [5] National Institutes of Health, Office of Dietary Supplements. (2025). B12 in Liver. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
  • [6] National Institutes of Health, Office of Dietary Supplements. (2025). B6 in Chickpeas. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
  • [7] National Institutes of Health, Office of Dietary Supplements. (2025). Omega-3s in Salmon. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
  • [8] National Institutes of Health, Office of Dietary Supplements. (2025). Folate in Lentils. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
  • [9] National Institutes of Health, Office of Dietary Supplements. (2025). B12 in Clams. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
  • [10] National Institutes of Health, Office of Dietary Supplements. (2025). Fiber in Chickpeas. https://ods.od.nih.gov/factsheets/DietaryFiber-HealthProfessional/
  • [11] National Institutes of Health, Office of Dietary Supplements. (2025). Healthy Fats in Avocado. https://ods.od.nih.gov/factsheets/DietaryFat-HealthProfessional/