Tag Archives: Tuna

Vitamin B Rich Recipes

Vitamin B complex is also know as energy booster. It includes vitamins like B1, B2, B3, B5, B6, B7, B9 and B12. Besides its ability to convert food into energy, Vitamin B help in growth, development and other functions. If you have deficiency of certain vitamin B, it can result in serious conditions like depression, fatigue, anaemia, birth defects and respiratory infections.

Although there are various B-complex supplements available in the market, it is also possible to get them through a balanced diet. Try these Vitamin B rich recipes:-

  • White Wine Mussels

    Photo Courtesy: Inspired Taste

    Mussels are full of vitamin B. If you intake 20 shellfish, then it will give you 400 percent of recommended B12. This recipe is very easy to prepare. Saute some shallots, chilli pepper and garlic and add mussels with white wine, little olive oil and some lime juice. Top it with cilantro. Mussels contain large amounts of B12 and B2.

  • Quinoa Vegetarian Chili

    Photo Courtesy: Two Peas & Their Pod

    This recipe is low in calories and contains highly nutritive ingredients like pinto beans, quinoa and black beans. This healthy recipe is filling and comforting. A cup of serving contains around 15 g of vegan protein and 10 g fiber. Vitamin B9 and B1 are found in kidney beans and Black beans

  • Pumpkin Chia Seed Pudding

    Photo Courtesy: Eating Made Easy

    This pudding is full of nuts, seeds and pumpkins which contain high amounts of vitamin Bs, biotin and thiamine. It is full of vitamins, minerals and macro nutrients(for eg. Fibre and protein).

  • Kale Quinoa Salad Recipe

     

    Photo Courtesy: The Lean Clean Eating Machine

    Kale, eggs and cabbage are full of B complex vitamins like biotin, folic acid, riboflavin and cobalamins. The dish is very delicious with unique flavor and great presentation. These are perfect for meeting your daily dietary requirements.

  • Broccoli Quinoa Salad

     

    Photo Courtesy: 101 Cookbooks

    Vitamin B is primarily found in Pumpkin and Broccoli. It is prepared with a mixture of riboflavin and thiamine.

There are many foods that are rich in Vitamin B. Some of these are as follows:-

  • Milk

     

    Photo Courtesy: BeBeautiful

    Serious health problems may be caused due to deficiency of vitamin B-6. A deficiency may affect your central nervous system negatively. And this affects the children very fast. So, the intake of milk should be kept high. Milk is also rich in calcium and vitamin B-12.

  • Ricotta Cheese

     

    Photo Courtesy: Food Network

    Vitamin B-6 is soluble in water. It is also present in cheese which is rich in whey protein. The more the whey content, more will be Vitamin B-6. Other nutrients which are water-soluble include riboflavin(vitamin B-2), thiamin(vitamin B-1), niacin(vitamin B-3) and folate. Ricotta cheese contains large amount of whey. Ricotta is very common in Italian dishes like cheesecake and lasagna.

  • Salmon

     

    Photo Courtesy: Food Network

    This healthy fish has very high concentration of vitamin B-6. B-6 is very important for adrenal health. Many important hormones are produced by adrenal glands including, adrenain, cortisol and aldosterone. Hormones present in adrenals help in regulating blood pressure, blood sugar. Salmon is a great low-fat source of protein.

  • Tuna

     

    Photo Courtesy: Big Green Egg

    Vitamin B-6 helps in preparing haemoglobin. This protein helps in carrying oxygen in your blood. This vitamin is found in high concentrations in tuna, especially in varieties like albacore and yellowfin. Tuna steak contains the highest levels of vitamin B-6.

  • Sardines

     

    Photo Courtesy: My italian cuisine

    These tiny fish are very tasty and can be easily eaten from a can or grilled. Sardines are rich in lean protein and DHA(docosahexaonic acid). It is very useful for fetal brain development and cognition. A serving of sardines contains 20% of needed vitamin B12.

Some other sources of Vitamin B are Shrimp, Swiss Cheese, Fortified Cereal, Mussels, Milk, Clams, Chicken, Beef, Oysters, Eggs, Crab, Salmon, Turkey, Spinach, Sweet Potato, Bananas, Green Peas, Chickpeas, Avocado etc.

Top 10 Protein Sources for Good Health

If you want to lose weight and feel satisfied, it is necessary to increase your protein intake. Protein helps in building muscle mass. Most of us rely on very few sources of protein. This can result in fatigue for your taste cells and can effect your body by reducing health boosting food that is rich in protein.

In this blog post, we have collected a list of food that is rich in protein:-

  • Eggs

    Photo Courtesy: MJ’s Kitchen

    One of the most nutritious and healthy food is whole egg. They are full of minerals, vitamins, antioxidants, healthy fats and other nutrients necessary for brain. Although whole eggs are high in protein, egg whites have only protein content.

    Try these egg recipes: Cajun Eggs, Deviled Eggs, Egg Curry

  • Almonds

    Photo Courtesy: BeBeautiful

    Almonds are very popular tree nuts. They are full of nutrients like fiber, manganese, magnesium and vitamin E.

    Try these almond recipes: Almond Creme, Almond Cookies, Almond Cakes, Almond Meringues

  • Chicken Breast

     

     

    Photo Courtesy: Okeechobee Farms

    This is a very popular food that is rich in protein. When you eat it without skin, it is full of protein. It is very easy to cook and is delicious.

    Try these chicken breast recipes: Corn Flake Chicken Breast , Lemon Marinated Chicken Breasts, Blackened Boneless Chicken Breasts

  •  Oats

     

    Photo Courtesy: Food and Drink Techology

    One of the healthiest grains are Oats. They are filled with fibers, manganese, magnesium, vitamin B1 and other nutrients.

    Try these oats recipes: Oat Biscuits, Tropical Oats, Oat Cookies

  • Cottage Cheese

     

    Photo Courtesy: Thehotshott

    This type of cheese is very low in calories and fat. It is filled with phosphorus, calcium, vitamin B12, vitamin B2, selenium and many other nutrients. Some other kinds of cheese with high Protein content include Parmesan cheese, mozzarella, swiss cheese and cheddar.

    Try these cottage cheese recipes: Cottage cheese pasta, Cottage Cheese Pancake, Cottage Cheese Salad

  • Greek Yogurt

     

    Photo Courtesy: Food and Drink Technology

    This is a very thick yogurt and is also known as strained yogurt. It is delicious in taste, has creamy texture and is filled with nutrients.

    Try these Greek Yogurt recipes: Greek Yogurt Pancake, Greek Yogurt Parfaits, Strawberry Greek Yogurt Cake

  • Milk

     

    Photo Courtesy: Ecorazzi

    This is a very nutritious drink. Many people don’t like this drink but if you enjoy it, it can be a great source of protein. Milk also contains all the nutrients that are needed by the body. It has high content of phosphorus, calcium and riboflavin(vitamin B2).

    Try these milk recipes: Groundnut Milk, Banana Milk, Rose Milk

  • Broccoli

     

    Photo Courtesy: Kitchen a La Cart

    This is a very healthy vegetable. It is full of vitamins(C, K), potassium and fiber. It is also filled with nutrients that can help fighting cancer. Broccoli is very high in protein.

    Try these Broccoli recipes: Broccoli Salad, Broccoli Soup, Curried Brocolli

  • Lean Beef

     

    Photo Courtesy: Nesbitt’s Meat Market

    Lean beef contains very high protein and is delicious. It is full of iron, vitamin B12 and other nutrients.

    Try these Lean Beef recipes: Lean Beef Kebabs , Lean Beef Stroganoff , Lean Beef Enchiladas

  • Tuna

     

    Photo Courtesy: Boldsky

    This popular fish is low in calories and fat. It has high protein content. Tuna contains a lot of nutrients and rich amount of omega-3 fatty acids.

    Try these Tuna recipes: Tuna Tartare, Tuna Burger, Grilled Tuna, Tuna Meatballs

Seafood that Everyone Loves

A large variety of fish is available in the US. Some of the most consumed seafood include salmon. In this blog post, you will find a list of top 10 seafood of USA.

  1. Pangasius: Pangasius is also known as swai, basa and tra. This is a tender, white fish that is farmed and imported. It is also known as iridescent catfish.

    Photo Courtesy: Fresh Fish Basket
  2. Cod: This is a very complicated species. A whole book has been dedicated to how this fish can change the world. There are many varieties of the fish including Hook and Line Atlantic cod and Wild caught imported Pacific cod.

    Photo Courtesy: Serious Eats
  3. Crab: There isn’t a lot of meat in a crab. There are some crabs that are more sustainable than others. One should always prefer Dungeness crab over King crab.

    Photo Courtesy: Serious Eats
  4. Catfish: This is a catfish recipe that is tasty and is also present in the Junior League Centennial Cookbook.

    Photo Courtesy: Food Network
  5. Tilapia: Tilapia is one of the top 10 consumed Seafood of USA. Tilapia is a white fish that is inexpensive. It is a very popular choice for seafoods.

    Photo Courtesy: Eating on a Dime
  6. Salmon: Salmon is a very popular fish and contains healthy omega-3 fatty acids. Its vitamin D content is very high. This fish is very easy to prepare.

    Photo Courtesy: Food Network
  7. Tuna: Tuna is one of the seven species of fishes of ocean. They are a great form of food. They are related to mackerels fishes. Tunas are a good source of Saturated Fat, Vitamin B6, Phosphorus, Protein, Vitamin B12, Niacin and Selenium.

    Photo Courtesy: goodtoknow
  8. Shrimp: Shrimp can be eaten in a lot of ways. There is a diversity of Seafood and shrimp are one of the best food available.

    Photo Courtesy: Food Network