The group of B vitamins known as the B complex includes, vitamin B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B7 (biotin), B9 (folic acid) and vitamin B12. The B vitamins are responsible for several body processes and functions relating to metabolism and blood cells. B-complex vitamins can be supplemented in your diet, or you can choose from several food sources to ingest these vitamins naturally.
Whole-grain Cereals
Whole-grain cereals that have not been processed and refined contain several of the B vitamins. The list includes vitamins B1, which helps break down carbohydrates into glucose in your body, B2, B6, B9 and B12. Individual amounts vary depending on the type of cereal.
Meat
Vitamin B12 can only be found in animal products and is one of the main B vitamins in meat. B12 is stored in the liver and is responsible for processing carbohydrates, fats and protein to make blood cells, according to MamasHealth.com. Other members of the B complex in meat are vitamins B2, B3 and B6.
Liver
Beef liver is an organ meat that is loaded with B vitamins. Liver contains vitamins B1, B2, B3, B5, B6, B7 and B9. Vitamin B5 plays a role in normal overall growth and development. Vitamin B7 helps your body make hormones and contributes to healthy hair. Vitamin B9 interacts with B12 in DNA synthesis and is required in extra amounts by pregnant women.
Eggs
Eggs are a natural food that is high in protein, as well as vitamins B1, B2, B3, B7 and B12. Vitamin B2 breaks down protein, carbohydrate and fat, and helps maintain healthy skin and mucous membranes in the body. It also helps cornea health.
Milk
Milk is usually thought of as the preferred delivery method for calcium, but it also contains a few of the B-complex vitamins. Vitamins B2, B3 and B12 can be found in milk. Vitamin B3 is involved in regulating your metabolism and in maintaining your skin, nerves and gastrointestinal tract.
Brown Rice
Brown rice contains vitamin B1 and B6. Vitamin B6 helps in breaking down carbohydrates, proteins and fats in the body, and helps keep red blood cells, the nervous system and parts of the immune system healthy, according to the American Cancer Society.
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