Foods high in vitamin D

 Vitamin B is a complex of several different vitamins, each with its own unique benefits. Here are some recipes that include ingredients rich in various B vitamins:

1. Salmon and Quinoa Salad:

   Grilled salmon: Rich in vitamin B12.

   Quinoa: Contains vitamin B6 and B9.

   Spinach and bell peppers: Provide vitamin B6 and B9.

2. Avocado Toast with Poached Eggs:

   Avocado: Contains vitamin B5 (pantothenic acid).

   Eggs: High in vitamin B12.

   Whole grain bread: Contains some B vitamins like B1, B2, B3, and B9.

3. Chickpea and Spinach Curry:

   Chickpeas: Good source of vitamin B6.

   Spinach: Contains vitamin B9.

   Serve with brown rice (contains some B vitamins) or whole grain naan.

4. Turkey and Veggie Stir-Fry:

   Turkey: High in vitamin B3 (niacin) and B6.

   Broccoli, bell peppers, and carrots: Contain various B vitamins like B6 and B9.

   Serve with quinoa or brown rice for an extra B boost.

5. Greek Yogurt Parfait:

   Greek yogurt: Contains vitamin B12.

   Berries (strawberries, blueberries): Provide vitamin B9.

   Granola (made with oats, nuts, and seeds): Contains some B vitamins.

6. Lentil Soup:

   Lentils: Rich in vitamin B9 and a good source of B1 and B6.

   Carrots, celery, and tomatoes: Provide B vitamins like B6 and B9.

7. Beef and Vegetable Kebabs:

   Lean beef: Contains vitamin B12.

   Bell peppers, onions, and mushrooms: Provide B vitamins like B6 and B9.

B vitamins are water-soluble, so cooking methods that involve minimal water and shorter cooking times can help retain these vitamins. Incorporating a variety of these foods into your diet can ensure you get a good balance of the different B vitamins your body needs.