Vitamin B complex consists of eight water-soluble B vitamins. According to the American Cancer Society, these vitamins include thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid and cobalamin. Vitamin B complex improves immune and nervous system functions, supports metabolic processes and encourages cellular growth, development and reproduction. Many fruits, vegetables, meats and legumes are rich in B vitamins. In order to receive the most benefits from B complex vitamins, it is important to incorporate a variety of foods into a daily diet.
Beans
Beans are rich in the B complex vitamin referred to as thiamine. Thiamine or vitamin B1 helps the body convert carbohydrates or sugar into energy. It also supports heart, nerves and muscles function. People who are deficient in thiamine may experience weakness, fatigue, psychosis and/or nerve damage. Other foods that contain large amounts of thiamine are whole grains, pork, fish and peas.
Liver
Liver is rich in B vitamins. It contains a healthy amount of riboflavin or vitamin B2. According to the MayoClinic.com, riboflavin is necessary for normal cell function, growth and energy production. People who are deficient in riboflavin may experience tongue and lip inflammation and/or mouth sores. Other foods that are good dietary sources of riboflavin are milk, eggs, enriched cereals, whole grains and green vegetables.
Whole Grains
A food source that is rich B vitamins is whole grains, according to the University of Florida. Whole grains contain the B vitamin niacin. Niacin or vitamin B3 is used to lower cholesterol and triglycerides levels, decrease the risk of future heart attacks and treat coronary artery disease, according to Drugs.com. People who are deficient in niacin may develop pellagra, a condition that can result in diarrhea, dementia, dermatitis, and in severe cases death. Other foods that are rich in niacin are peanuts, brown rice, seafood and enriched cereals.
Potatoes
White and sweet potatoes are good sources of B vitamins according to the website Medline Plus. Potatoes contain both pantothenic acid as vitamin B5 and biotin, or B7. These B vitamins help break down carbohydrates, proteins and fats. Pantothenic acid or biotin deficiencies are rare because intestinal bacteria generally produce more biotin then the body needs to meet its daily requirement. Other foods that are rich in pantothenic acid and biotin are eggs, fish, milk, whole grains, green vegetables and lean beef.
Spinach
A food source that is rich B vitamins is spinach. Spinach contains pyridoxine or vitamin B6. According to the University of Maryland Medical Center, pyridoxine assists the body in neurotransmitter and hormone production and it supports healthy brain function. Pyridoxine also regulates homocysteine levels in the blood. Homocysteine is an amino acid that may be linked to heart disease. People who are deficient in pyriodoxine may experience nervousness, irritability, depression, difficulty concentrating and/or short-term memory loss. Other foods that offer a healthy amount of pyridoxine are bell peppers, turnip greens, tuna and bananas.
Oranges
Oranges contain a good amount of folic acid. According to the website Heart Healthy Guide, folic acid or vitamin B9 aids in cellular repair, DNA synthesis, amino acid metabolism and blood cell formation. People who are deficient in folic acid may experience Feel fatigue, memory loss, anemia, mood swings and loss of appetite. Other foods rich in folic acid are fortified cereals, enriched breads, beans, cantaloupe and green vegetables.
Lamb
Lamb is rich in B vitamins. Lamb contains a good amount of cobalamin or vitamin B12. Cobalamin maintains healthy nerve cells and aids in the DNA production, according to the University of Maryland Medical Center. People who are deficient in cobalamin may experience fatigue, shortness of breath, diarrhea, nervousness, numbness or in severe cases, neurological damage. Other foods that are a good source of cobalamin are liver, fish, pork, lamb and beef.
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