Several key B vitamins help speed up the body's metabolism -- the process by which it converts food into energy it can use. The higher a person's metabolism, the easier it is for her to lose excess weight or avoid gaining too much weight. So consuming B vitamins can help a person achieve a healthy weight.
Vitamin B1
Vitamin B1, also known as thiamin, helps the body's cells convert carbohydrates into energy. The American Dietetic Association says that vitamin B1 is found in green peas, pork and whole-grain foods such as cereal, bread, pasta and rice.
Vitamin B2
Vitamin B2, also known as riboflavin, aids the process of metabolizing fats and amino acids. It's found in leafy green vegetables such as spinach, milk and dairy products like cheese and yogurt, eggs, salmon, chicken and enriched-grain products such as bread and cereal, according to the American Dietetic Association.
Vitamin B6
Vitamin B6, also known as pyridoxine, helps the body break down protein, fats, carbohydrates and amino acids. The American Dietetic Association says that good food sources of vitamin B6 include: nuts, beans, whole grains, potatoes, bananas and meats such as fish and chicken.
Vitamin B12
Vitamin B12, also known as cobalamin, binds to proteins in foods to aid the body in converting them to energy. Foods that contain B12 include eggs, milk and dairy products like cheese, and meats such as salmon and turkey, according to the American Dietetic Association.
Considerations
Consuming inadequate amounts of B vitamins can slow the body's metabolism, cautions MSNBC.com, and also lead to fatigue and depression. MSNBC.com also reports that people who make sure they consume enough of the mineral magnesium along with the amount of B vitamins their bodies need can ensure that their metabolism is working at an optimal rate, since magnesium works together with B vitamins in the body's metabolic process. Good sources of magnesium in food, reports MSNBC.com, include legumes such as lentils, nuts like almonds and peanuts, oatmeal, cereal with whole grain, halibut and soybeans.
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