Foods With Vitamin B-complex

Vitamin B-complex is vital to metabolism. Every Vitamin B coenzyme is involved, either directly or indirectly, in making energy available to the body. Coenzymes are substances that enhance the action of an enzyme, and enzymes are substances that speed up or make a reaction occur. In order for the body to use energy, it must produce an energy-releasing reaction. Some B vitamin coenzymes directly facilitate the energy- releasing reaction; others build new cells to deliver the oxygen and nutrients needed for the energy-releasing reaction to occur. The metabolism is only one way the body uses B vitamins; they also have a role in growth and development.

Vitamin B-Complex Foods

Vitamin B-complex is composed of eight different vitamins:
Recommended daily allowances (RDA) are in parentheses.
• Thiamin (B1) (RDA: Men -- 1.2 mg/day, Women -- 1.1 mg/day)
• Riboflavin (B2) (RDA: Men -- 1.3 mg/day, Women -- 1.1 mg/day)
• Niacin (B3) (RDA: Men -- 16 mg NE/day, Women -- 14 mg NE/day)
• Pantothenic Acid (B5) (RDA: Adults -- 5 mg/day)
• Pyrodoxine (B6) (RDA: Adults -- 1.3 mg/day)
• Biotin (B7) (RDA: Adults 30 micrograms per day)
• Folate or Folic Acid (B9) (RDA: Adults -- 400 micrograms per day)
• Cobalamin (B12) (RDA: Adults -- 2.4 micrograms per day)
The entire vitamin B-complex is found in the following food sources: whole grains (and/or fortified grains, breads, cereals) and meats.

Individual Vitamin B Food Sources

Food sources that contain large amounts of a particular B vitamin are as follows:
Thiamin Food Sources
• Pork
• Soy Milk
• Acorn Squash
• Watermelon
• Flour Tortillas
• Pinto Beans
Riboflavin Food Sources
• Milk Products
• Liver
• Flour Tortillas
• Canned Clams
• Mushrooms
• Broccoli
• Eggs
Niacin Food Sources
• Milk
• Eggs
• Meat (liver, lean ground beef)
• Tuna, canned in water
• Poultry (chicken breast)
• Fish
• Nuts (peanuts)
• Flour Tortillas
• Potato
• Sunflower Seeds
• Tofu
• Cottage Cheese
• Mushrooms
• All protein-containing foods
Pantothenic Acid Sources
• Organ Meats
• Mushrooms
• Avocados
• Broccoli
Pyrodoxine Food Sources
• Meats
• Fish
• Poultry
• Potatoes
• Legumes
• Noncitrus Fruits
• Liver
• Soy Products
• Bananas
• Prune Juice
Biotin Food Sources
• Organ Meats
• Egg Yolks
• Soy Products
• Fish
Folate Food Sources
• Leafy Green Vegetables
• Legumes
• Sunflower Seeds
• Tofu
• Orange Juice
• Liver
• Pinto Beans
• Lentils
• Asparagus
• Broccoli
• Tomato Juice
Cobalamin Food Sources
• Animal Products (meat, fish, poultry, shellfish, milk, cheese, eggs)

A Balanced Diet is the Key

Eating a variety of fruits, vegetables, whole grains and meats will ensure that your body gets all the mandatory vitamins that make up the vitamin B-complex. Cutting out a major food group could potentially put your body at risk for a vitamin B deficiency disease.
B vitamins are water soluble, which means that if our bodies do not require them at the time they are digested, they are excreted in the urine. Therefore, the only way to reach toxicity levels is possibly through supplements.