Foods Containing The Vitamin B Group

There are several different forms of water-soluble vitamin B. The important B vitamins are B-1; B-2, commonly known as riboflavin; B-3, or niacin; B-5, or panthotenic acid; B-6, or pyridoxine; B-7, as biotin; B-9, known as folic acid; and B-12, or cobalamin. These vitamins help your metabolism, support healthy skin tone, keep your immune and nervous system functioning well, promote growth of red blood cells and give you energy.

Seafood

In addition to being low in unhealthy saturated fats, seafood is an excellent source of vitamins B-9, B-12 and B-3. The National Oceanic and Atmospheric Administration recommends including seafood into your diet several times a week. Eat salmon or herring to get the additional benefit of a fish high in omega-3 fatty acids. Crabs, oysters, shrimp and halibut are other choices. Grill, bake or steam your fish to keep the calorie and fat content low.

Dairy and Eggs

Eggs are a good source of vitamin B, as are dairy products, says the National Institutes of Health. Cook your hot breakfast cereals with milk instead of water, or scramble two egg whites and sprinkle with shredded cheese. Pack a boiled egg or a light cheese stick for a snack. When making casseroles, add a bit of powdered milk to increase the amount of vitamin B in your diet without adding fat.

Grains and Fruits

Unrefined grains are sources of B vitamins, but grains that manufacturers refine lose "essential nutrients," like B vitamins, says Colorado State University Extension. Many white, refined grains are supplemented or enriched with B vitamins. Choose whole grains when possible, like 100 percent whole-wheat bread, wheat germ and brown rice. If you do eat white flour grains and cereals, read the label to find products enriched with vitamins from the B group. Citrus fruits such as oranges and grapefruits are sources of folic acid or B-9.

Poultry and Meat

Liver is a source of B vitamin but is high in saturated fat. Substitute leaner cuts of meat like skinless chicken, turkey and lean beef with the visible fat removed. Choose a grilled chicken salad for lunch to get both leafy greens and protein. For dinner, combine a turkey or lean beef burger with a whole-grain bun or make a stew with lean cuts of beef.

Beans, Peas and Leafy Greens

Beans, peas and leafy green vegetables contain B vitamins, according to the National Institutes of Health. Refried bean burritos for lunch, soups with peas and beans for dinner and a side salad made with dark greens are suggestions to include more B vitamin foods into your diet. Be aware of the high sodium content in many canned beans and peas.