You’ve probably heard the term “superfood,” but might not know exactly what it is. There’s no official definition, but generally speaking, it refers to a very nutrient-dense food. Superfoods provide maximum nutrition for the calories they contain.

B vitamins are sometimes known as the “Happy Vitamin”. Besides elevating your energy levels and your mood, they also reduce your risk of developing heart disease. If all that’s not enough, B vitamins are great for your hair and skin. So, by getting enough B vitamins in your diet, you’ll look better and feel better.

You don’t have to use supplements to get the benefits of B vitamins. In fact you’re better off chewing natural foods than swallowing supplements. That’s where nutrient dense superfoods are a great inbetween — they provide a good dose of vitamins, minerals, fats or proteins and your body is better able to assimilate and use those nutrients because they’re derivded from natural sources that your body is designed to digest.

These superfoods can boost your B vitamins and put you on the road to better health and happiness. And, even better, they all cost less than a dollar a serving.

  1. Bell Peppers — Great in wraps, stir frys and even as a tasty juice drink

    Red Bell Pepper

    Rich in B1, B2, B3, B6 and B9, Bell Peppers also have A, E and K, with double the RDA of Vitamin C. Try juicing some bell pepper with some cucumber. You’ll be surprised how refreshing and delicious it is. It’s also well worth trying to inlcude a variety of different peppers in your day to day diet. Keep an eye out for the different varieties next time you do your grocery shopping.

  2. Sunflower Seeds

    Sunflower Seeds

    A great source of B1, B2, B3, B6 and B9, sunflower seeds are a tasty snack and nice sprinkled on a salad. Here’s a tip: if you like chocolate bars but want a healthy alternative, try “9 Bars”. 9 bars are healthy and tasty seed bars coated in chocolate. The main ingredient of 9 Bars is sunflower seeds. Find out more at

  3. Tuna — A Good Souce of Vitamin B12 and Protein

    Tuna Salad

    Vitamin B12 does not occur naturally in plants, so it is necessary to get it from animal based foods or supplements. Besides being a great budget conscious source of protein, Tuna is rich in vitamins B1 and B12.

  4. Eggs — a Great Source of Nutrients for Hair Growth


    Besides providing B12, B2, and B5, eggs are a great source of vitamins A, D and E. With their high values of protein, B vitamins, essential fatty acids and vitamin E, eggs really are a great source of hair growth nutrients.

  5. Broccoli — The Natrural Multivitamin


    Broccoli – A true superfood, in addition to significant amounts of B3 and B6, broccoli contains 3 times the recommended daily allowance of vitamin C, and almost four times the RDA of vitamin K. It is also a significant source of vitamins A, and E.

  6. Spinach — High in Iron, Protein and B Vitamins


    We all know what it did for Popeye. Spinach has B1, B2, B3 and B6, plus A, C, E and K. Spinach is also one of the richest vegetable sources of protein. If you don’t like mushy cooked spinach, try adding baby leaf spinach to some wraps or salad.

  7. Swiss Chard — Even More Nutrient Dense than Spinach

    Swiss Chard

    Also a green leafy vegetable, Swiss Chard is even more nutrient-rich than spinach. It is rich in B1, B2, B3, B5 and B6. It also has substantial A, C, E and lots of K.

Which is your favourite?

Try to get all or at least some of these foods into your diet every week to increase your intake of B vitamins. B vitamins support hair growth and they’re important for exercise recovery and stress alleviation. As well as these examples, try to use some variations, such as purple broccoli, quaile eggs and spicy chilli peppers.