B complex vitamins include B1, B2, B3, B5, B6, B7, B9 and B12, according to the American Cancer Society. B vitamins are responsible for growth and development of the body. They also play a role in the process of energy production. A variety of food sources provide you with the recommended B vitamin intake.
Fortified Bread
Fortified bread provides us with vitamin B9, also termed folic acid. Folic acid is especially important for a woman who is pregnant or at childbearing age, states the Harvard School of Public Health. Folic acid can help fight heart disease as well as stave off cancers when eaten with other B vitamins. Choosing a bread that is fortified and contains whole grains also provides B vitamins 1, 2, 3, 5 and 9.
Dried Beans
Beans are a rich source of several of the B vitamins. According to the American Cancer Society, dried beans can provide you with B1, B3, B6 and B9. B1 is most abundant in kidney beans. If cooking for vitamin intake, choose dried beans over the canned variety. Dried beans contain less sodium and have more of the vitamins and minerals intact.
Potatoes
Potatoes serve as a great source of vitamin B6, states the National Institutes of Health. B6 is an important vitamin as it is responsible for making blood hemoglobin. A B6 deficiency can often lead to anemia, an iron deficiency.
Salmon
Sockeye salmon is a source of vitamins B6 and B12, according to the National Institutes of Health. In fact, 3 oz. of cooked salmon can provide you 80 percent of your total recommended intake of vitamin B12.
Peanuts
Vitamin B7, also known as biotin, helps the body break down proteins and carbohydrates, states the American Cancer Society. Peanuts can be your source of vitamin B7. This vitamin can be made in the body by intestinal bacteria, but should also be added in the diet.
Green Leafy Vegetables
Green, leafy vegetables are a source of many vitamins and minerals. B vitamins are no exception. Eating a serving of a leafy green will provide you with vitamins B2, B5 and B9, according to the American Cancer Society.
Milk
Milk and milk products are a good source of vitamin B12. B12 helps the body produce red blood cells and helps specific neurological functioning, according to the National Institutes of Health. One cup of milk can give you 15 percent of your recommended daily B12 intake. An adult of either gender should eat 2.4 mcg of vitamin B12 per day.
References
- The American Cancer Society: Vitamin B Complex
- The National Institutes of Health: Dietary Supplements Fact Sheet: Vitamin B6
- The Harvard School of Public Health: 3 of the B Vitamins: Folate, Vitamin B6 and Vitamin B12 -- What Should You Eat?
- The National Institutes of Health: Dietary Supplement Fact Sheet: Vitamin B12
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