B-complex vitamins are water-soluble nutrients that help with functions such as red blood creation, healthy eyesight and a good metabolism, according to a report from the Colorado State University Extension. Examples of B-complex vitamins include vitamin B6, vitamin B12 and folic acid, also known as vitamin B9. Although you can get such nutrients through a pill, you can also incorporate foods rich in vitamin B into your diet for a boost in these substances.
Eggs
Eggs work as a rich source of B-vitamins, notes the Linus Pauling Institute at Oregon State University. The average large egg---defined by the United States Department of Agriculture (USDA) as weighing 50 grams---holds 0.6 micrograms of vitamin B12, according to the Linus Pauling Institute. Meanwhile, the USDA reports that it holds 0.06 milligrams of B6 and 22 micrograms of B9.
Sockeye Salmon
Not only will sockeye salmon give you lots of protein and heart-healthy omega-3 fatty acids, but you'll also get several B-vitamins. The National Institutes of Health's Office of Dietary Supplements notes that a 3 ounce serving of cooked sockeye salmon yields 0.19 milligrams of B6 and 4.9 micrograms of B12. In the same serving, you'll also get 3 micrograms of vitamin B9, according to the USDA.
Ready-to-Eat Cereals
Most ready-to-eat breakfast cereals not only provide a convenient morning meal, but also give you a burst of B-complex vitamins. The U.S. Office of Dietary Supplements states that the traditional 3/4 cup serving of ready-to-eat cereal nets you 2 milligrams of B6, 400 micrograms of B9 and 6 micrograms of B12. Add milk, and you'll get even more vitamins, plus bone-building calcium.
Crab
Crab, typically viewed as a shellfish delicacy, is one of the richest sources of vitamin B12, according to the Linus Pauling Institute. The institute found that, in the typical 3 ounce serving, crab holds 8.8 micrograms of vitamin B12. Meanwhile, the USDA lists vitamin B6 in quantities of 0.128 milligrams and vitamin B12 at 7.65 micrograms.
Whole Grain Bread
Cereal grains like wheat are the chief source of all B-complex vitamins, according to the Colorado State University. Although nutritional values vary widely---everything from how the bread was made to the specific ingredients used can affect its nutritional content---a traditional slice of whole wheat bread nets you 25 micrograms of vitamin B9, according to the U.S. Office of Dietary Supplements. The USDA notes that the average slice also offers 0.03 milligrams of B6 and 0.04 micrograms of vitamin B12.
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