The B vitamins, also known as the B complex, are essential for overall health, and the best way to get them is by eating in their natural state. They include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B12 (cyanocobalamin), folic acid and biotin. You need the B vitamins to help break down carbohydrates, fats and proteins. They are also good for muscle tone, skin, hair, eyes, the mouth and the liver.
Vitamin B1
Essential for memory and other brain function, vitamin B1 also aids in producing energy. Vitamin B1 is depleted by live yeast, nitrites, sulfites and ultraviolet light. Some of the best sources of this vitamin, also known as thiamine, are peas, lentils, brown rice, watercress, asparagus, spinach, Brussels sprouts, cauliflower, pecans and Brazil nuts.
Vitamin B2
You need vitamin B2 for healthy hair, skin, eyes and energy. Since it breaks down in sunlight, B2 rich foods need to be kept out of direct sun. You'll find B2, or riboflavin, in beef liver, beef, chicken, wild salmon, eggs, mushrooms, almonds, spinach, broccoli and asparagus.
Vitamin B3
For proper production of energy, brain function, skin health and blood sugar regulation, you need vitamin B3, known as niacin. This vitamin that also helps regulate levels of cholesterol and can be found in beef, chicken, turkey, wild salmon, lima beans, lentils and asparagus.
Vitamin B5
Vitamin B5 is essential for energy, skin, hair and the health of the nervous system. It helps produce the hormone cortisol, which helps with stress and acts as an anti-inflammatory. Pantothenic acid, the other name for B5, is in chicken, eggs, lentils, peas, broccoli, avocado, sweet potatoes and mushrooms.
Vitamin B6
You need vitamin B6 to produce red blood cells and to keep the nervous system healthy. B6, or pyridoxine, has also been found to help prevent both prostate and breast cancer. It also helps decrease the symptoms of premenstrual syndrome. This vitamin can be found in beef, chicken, turkey, wild salmon, brown rice, green peas, potatoes, spinach, collard greens, avocado and bananas.
Vitamin B12
Vitamin B12 helps promote the nervous system, the production of energy and blood cells. This vitamin, also called cyanocobalamin, is in beef, beef liver, chicken, turkey, wild salmon, milk, cheese and eggs. Since B12 is not found in vegetables or fruits, strict vegetarians need to take vitamin B12 supplements.
Folic Acid
Folic acid is essential for pregnant women to help in the development of the baby. It's also good for heart and mental health. Some sources of folic acid are broccoli, cabbage, asparagus, legumes, enriched cereals and breads and oranges.
Biotin
The health of the hair, skin and nails depends on biotin. It's also essential in the breakdown of glucose. Biotin can be found in liver, eggs, soybeans, nuts, peas, oatmeal, butter, bananas and mushrooms.
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