B-complex vitamins are separate B vitamins that function individually and also work together to give health to the body. B-complex vitamins create energy, boost the body's immunity and assist with metabolism. You can get sufficient B-complex vitamins by eating the right foods.
Vitamin B1
You can get vitamin B1, also called thiamin, from various food sources. In the meat group, pork is a rich source. Green peas are the thiamin source in the vegetable group. The strongest food group in terms of this vitamin is the grain group, where B1 lives in whole-grain or fortified cereal, pasta and bread.
Niacin
Niacin is another type of B vitamin, found in peanut butter, beans, avocado and fortified grains. Animal sources include fish, beef and poultry. (Reference 1)
Vitamin B-6
Vitamin B6, also named pyridoxine, is found in baked potatoes, bananas, enriched cereals, whole grains, beans and nuts. Animal sources of this nutrient are beef, pork, chicken and fish.
Folate
Folate, or folic acid, is mostly necessary for pregnant women. Fruit and vegetable sources include broccoli, spinach, Romaine lettuce, avocado and orange juice. Grains contain this vitamin in fortified cereals, pasta, bread and flour.
Vitamin B-12
Vitamin B-12 is found in the best form in animal sources, as plant sources may not be absorbed as well, notes AskDrSears.com. These animal sources include all types of dairy, eggs, meat and seafood. Plant sources of vitamin B-12 are fortified, as plants do not organically contain B-12, according to Ask Dr. Sears. Plant sources fortified with this vitamin include soy products, brewer's yeast and cereal.
Biotin
The World's Healthiest Foods website says the B-vitamin biotin is found in vegetables such as chard, romaine lettuce, cabbage, carrots, cauliflower and cucumber. Fruits including raspberries, strawberries and tomatoes contain biotin. Nuts are a source, such as almonds and walnuts. It also exists in animal sources including eggs, halibut and milk. In the grain group, The World's Healthiest Foods only lists oats as a source.
Vitamin B5
Vitamin B5, or pantothenic acid, is found mostly in plant sources, including cauliflower, mushrooms, broccoli, sunflower seeds, tomatoes, corn and strawberries. Animal sources include calf's liver, yogurt and eggs.
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