B complex includes eight vitamins that work in tandem, all of which are essential components for many important body functions. Cell reproduction, heart health and neurological support are some of the duties of the Bs. According to Bodybuilding for You, when you balance your diet with foods that supply sufficient amounts of each of the B vitamins, your body is better able to maintain a natural balance.
Vitamin B1
Vitamin B1, or thiamine, is responsible for maximizing the activity of muscles and nerves, including maintaining heart function. According to the World's Healthiest Foods, vitamin B1 also improves energy levels. Foods containing B1 include asparagus, romaine lettuce, spinach, green peas, tomatoes, Brussels sprouts, mushrooms, eggplant, sunflower seeds, wheat germ, tuna and liver.
Vitamin B2
Also known as niacin, B2 helps to protect the cells from oxygen damage while providing them with greater energy. B2 also helps to maintain the supply of other B vitamins. According to the World's Healthiest Foods, foods containing this vitamin include calf's liver, green leafy vegetables, beans, mushrooms, dairy and nuts.
Vitamin B3
Vitamin B3, or niacin, helps to control blood sugar levels, according to the website Weight Loss Resources. Other attributes include releasing energy from proteins, fats and carbohydrates for use by the body, contributing to healthy skin and assisting the digestive system. Foods high in niacin are red meat, poultry, fish, dairy, peanuts and fortified breakfast cereals. Eggs, milk, cheese and yogurt are also good choices for vitamin B3 as they contain the amino acid tryptophan, which the body easily converts to niacin.
Vitamin B5
According to Vitamins Diary, vitamin B5 helps to metabolize proteins, fats and carbohydrates as well as synthesize amino and fatty acids. B5 is pantothenic acid, an essential element for stimulating the adrenal glands while increasing cortisone and additional adrenal hormones. B5 helps to balance the central nervous system, ward off premature aging and fight against stress. Foods containing vitamin B5 are yeast, liver, eggs, peanuts, soybeans, split peas and mushrooms.
Vitamin B6
The Office of Dietary Supplements reports that B6, or pyridoxine, helps to metabolize protein and boost the immune and nervous systems for better performance. B6 is also responsible for making hemoglobin and increasing the amount of oxygen carried by hemoglobin in order to avoid anemia. B6 helps the body to maintain healthy blood sugar levels by converting stored carbohydrates and other elements to glucose. Foods with B6 are bananas, avocados, garbanzo beans, potatoes, spinach, oatmeal, sunflower seeds, peanuts, oatmeal, white meat chicken, tuna and game meats.
Vitamin B7
B7, or biotin, helps maintain healthy skin while assisting the body in using sugar efficiently. It is also important for maintaining energy levels in the cells, according to The World's Healthiest Foods. Foods containing biotin include Swiss chard, romaine lettuce, walnuts, almonds, eggs, milk, clams and liver.
Vitamin B9
Also known as folic acid, this vitamin helps to nourish the red blood cells, reproductive organs, intestinal tract and nervous system. It also helps to regulate nucleic acids in the body, according to Nutrient World. Foods containing B9 are oranges, cantaloupe, apricots, green leafy vegetables, cabbage, Brussels sprouts, asparagus, carrots, beans, fortified grain products, whole wheat, egg yolks and calf's liver.
Vitamin B12
Cobalamin, or B12, helps with the formation of red blood cells and healthy neurological function. An absence of vitamin B12 can cause the auto-immune disease pernicious anemia. B12 is generally not found in plants and needs to be obtained by eating animal protein, including meat, fish and poultry. It is also present in eggs and milk products in addition to nutritional yeast.
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