The B complex vitamins are essential for maintaining many body functions and can contribute to healthy hair, nails and mucous membranes. These vitamins can be found in a number of foods in the meat, dairy, fruit, vegetable and grain groups. Eating a balanced diet rich in vitamin B can also help maintain adequate levels of other vitamins and minerals.
Thiamine & Riboflavin
Thiamine (B1) is essential for energy production, muscle function and nervous system function. It also contributes to healthy mucous membranes. Good food sources for thiamine include whole-grain cereals, liver, oranges, kidney beans, rye flour, raisins, pork and wheat germ.
Riboflavin (B2) is essential for the growth of healthy tissues and energy production. Riboflavin can be found in high-protein foods such as red meat, almonds and dairy products, as well as avocados, spinach, asparagus and broccoli.
Niacin & Pantothenic Acid
Niacin (B3) is used to improve the levels of good cholesterol in the blood, control glucose levels in people with diabetes and improve skin conditions. This vitamin is found in whole-grain cereals, liver, fortified cereals, oatmeal, chicken, mushrooms, tuna, peanuts and mangoes.
Pantothenic acid (B5) helps in the production of red blood cells, helps to maintain a healthy digestive system and assists the body in using adrenal hormones. Food sources of this vitamin include poultry, red meat, broccoli, egg yolks, cauliflower, peanuts, whole grains, corn and tomatoes.
Pyridoxine & Biotin
Pyridoxine (B6) helps to speed up chemical reactions in the body, making these reactions more efficient. It also assists in the formation of red blood cells and niacin, and helps to control steroid hormones. This vitamin can also improve mood and boost the immune system response. Food sources of vitamin B6 include potatoes, poultry without skin, bananas, cooked spinach, salmon and hazelnuts.
Biotin (B7) can be used to improve the condition of hair and nails. It also aids in the metabolism of proteins, fats and carbohydrates and helps speed up chemical reactions in the body. It can be found in egg yolks, organ meats, bananas, soy, peanuts and mushrooms.
Folic Acid
Folic acid (B9) is an important B vitamin that can protect a developing fetus from neural tube defects. This vitamin is recommended to pregnant women to reduce the risks of spina bifida and other neural tube defects. Folic acid also has a protective effect against heart disease and some forms of cancer. Good sources of folic acid include broccoli, spinach, fortified cereals, citrus fruits, fortified breads, asparagus, lentils, peas and dried beans.
Cobalamin
Cobalamin (B12) improves mood and memory and helps to speed up chemical reactions in the cells. It is also necessary for maintaining high energy levels. Decreased vitamin B12 intake has been shown to increase the risk for developing dementia, depression and some types of cancer. Vitamin B12 can be found in foods such as dairy products, poultry, eggs and seafood.
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