Food With Vitamin B In It

An Overview of Foods High in B Complex Vitamins

Vitamin B complex is an essential group of eight vitamins that are needed for the proper function of cells in the body.

Being essential, the vitamin can’t be produced by the body and thus it has to be taken from outside sources.

Deficiency in this type of vitamin can cause serious conditions that can hamper the proper functioning of life. 

In these modern times, people easily pop a couple of pills to fill their nutritional requirements, but this isn’t always a safe thing to do.

It is  best to take nutrients the way nature intended - through food.

Here is an overview of foods high in B Complex vitamins, according to each sub-type of the vitamin group:

Vitamin B1 or Thiamine (necessary for healthy nerves, and proper release of the energy stored in food)  like beans, egg yolk, seafood, pork, beef liver, wheat bran, peanuts, and sunflower seeds.

Vitamin B2 or Riboflavin (helps body in using energy coming form food; transports iron around the body). It is found in yogurt, whole grains, legumes, fish, vegetables (green leafy), lean meat, milk, eggs, cheese, nuts, and organ meats.

Vitamin B3 or Niacin (promotes skin health together with more than 50 bodily processes), found in fish, green leafy vegetables, milk, seeds, asparagus, legumes, cereals, liver, meat, organ meats, peanut yeast, nuts, rabbit, poultry, and coffee.

Vitamin B5 or Pantothenic Acid (maintains healthy hair; used in protein metabolism, helps in nerve function and keeping healthy red blood cells), found in whole wheat, whole rye, torula yeast, saltwater fish, royal jelly, pork, nuts, mushrooms, liver, legumes, kidney, vegetables, eggs, brewers yeast, and beef.

Vitamin B6 or Piridoxine (helps ease premenstrual syndrome, used in protein metabolism), found in walnuts, wheat germ, peas, kidneys, liver, fish, carrots, chicken, eggs, and brewers yeast.

Vitamin B7 or Biotin (also known as Vitamin H, needed for the use of glucose and fatty acids; helps maintain healthy hair and skin), found in nuts, brewers yeast, spinach, salmon, chicken breast, mushroom, eggs, cauliflower, beef liver, and cheese.

Vitamin B9 or Folic Acid (helps in the production of red blood cells, prevents birth defects like cleft palate and spina bifida), found in liver, whole grains, beans, starchy vegetables, fruit, broccoli, and spinach.

Vitamin B12 or Coalmine (used in nerve cell communication, helps form red blood cells), found in milk, fish, cheese, eggs, shellfish, muscle meat, organ meat, and  liver.

There are many foods high in B Complex vitamins and it is wise to take advantage of them.