B complex vitamins are eight water-soluble vitamins that are similar and work together. They include B1, B2, B3, B5, B6 and B12. The B vitamins nourish the nervous system, skin, hair, eyes, liver and mouth. Cell growth and division, proper brain function, energy production and a healthy immune system also depend on B vitamins. Conveniently, these vitamins are naturally found in certain foods.
Protein Foods
Since all protein foods contain all the B vitamins, it is more helpful to know which B foods have the highest amounts of B vitamins in them. Pork and poultry, such as chicken and turkey, have high amounts of B1 and B2; chicken is also high in B6. Beef is rich in B2 and fish has high amounts of B1, B2, B6 and B12. Kidney and liver are referred to as organ meats and are high in B1 and B12. All the legumes, such as beans and peas, have high levels of B1, B2, B5 and B6.
Carbohydrates
Whole grains vegetables and fruits are sources of carbohydrates and contain the B complex, although they have some vitamins more than others. All whole grains, such as brown rice and whole wheat, are rich in B1, B2 and B6. Asparagus, broccoli and watercress have high levels of B1 and B2. Broccoli also has high levels of B3 and B5. Actually, B5 is found in all fresh vegetables. However, carrots, potatoes and tomatoes are highest in it. Potatoes and corn are also high in B6. Spinach is rich in B2, B5 and B6. Sea vegetables, such as dulse, kelp, kombu and nori, are high in B12, a B vitamin that is not found in other vegetables. The B complex vitamins are not as commonly found in fruits as they are in vegetables. Plums, raisins and prunes have high amounts of B1. For bananas, plantains and cantaloupe, the amount of B6 is high. Dates are noted as a good source of B3.
Vegetable Fat Sources
Certain foods that are high in healthy forms of fats contain large amounts of B vitamins. Most nuts contain a lot of vitamin B1. All nuts contain high amounts of vitamins B2 and B5. Sunflower seeds and walnuts are rich in B6. Avocados have large amounts of B2, B5 and B6.
Dairy Products and Eggs
Dairy foods and the B complex vitamins are closely related. Milk, butter, cheeses, yogurt, cream and sour cream are rich in vitamins B1 and B12. Cheese and milk have high amounts of B2 and B3; yogurt, in just B2. Egg yolks are a good source of vitamins B1 and B2. Whole eggs richly have them all.
References
- Viltamins-Minerals-Supplements: Vitamin B
- "Prescription for Nutritional Healing"; James Balch, M.D., Phyllis Balch, CNC; 2000
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