Most foods contain a variety of vitamins in varying quantities. Although vitamins do not provide calories, they are vital for various chemical reactions in your body and for normal growth and development. There are eight compounds that make up what we know as the B vitamin group, also known as B-complex vitamins. Eating a well-balanced and varied diet will prevent you from developing deficiencies in these vitamins.
Thiamin and Riboflavin
Vitamin B1, or thiamine, helps to maintain the normal functioning of the digestive system, heart and the nervous system. It also helps your body convert carbohydrates and fats into energy. A deficiency in B-1 can lead to weakness, nerve damage, and weight loss. Good sources of B-1 include liver, peas, whole-meal bread, nuts, soybeans, spinach and beef. Vitamin B-2, or riboflavin, is needed for normal growth and to form red blood cells. Good sources of B-2 include dairy products, nuts, eggs, legumes and green leafy vegetables.
Niacin and Pantothenic Acid
Vitamin B-3, or niacin, is required for the normal function of the digestive and nervous system. The RDA for women ages 14 and over is 14 mg and 16 mg for men of the same age. Eggs, lean beef, fish and poultry provide good sources of niacin. Some foods are also enriched with this vitamin to increase your daily intake, such as ready-to-eat breakfast cereals and bread. Panthothenic acid, or vitamin B-5, is needed for growth and metabolism. The RDA of B-5 for people ages 14 and over is 5 mg. Medline Plus lists broccoli, cabbage, yeast, dairy products and whole-grain cereals, white and sweet potatoes as rich sources of B-5.
Pyridoxine and Cobalamins
Pyridoxine, or vitamin B-6, helps the function of your nervous and immune system. For adults ages 19 to 50, the RDA of this vitamin is 1.3 mg. Fruits and vegetables -- including avocado, bananas and spinach -- are good sources of B-6. Amongst animal foods, chicken breast, beef, salmon, tuna and trout are excellent sources of B-6. Cobalamins, or vitamin B-12, is vital for the production of hormones, red blood cells and DNA. According to the USDA, the best sources of B-12 are beef liver, clams, oysters, turkey, chicken, sardines and herring.
Biotin and Folic Acid
Biotin, or vitamin B-7, is needed for growth and metabolism. The RDA for ages 19 and above is 30 micrograms and 25 micrograms for ages 14 to 18, states Medline Plus. This vitamin is found in plant and animal foods, including cauliflower, mushrooms, liver, egg yolk, kidney beans, peanuts and yeast. Folic acid, or vitamin B-9, aids in the production of new cells, including red blood cells. Good sources of this vitamin include dried beans, peas, nuts, green leafy vegetables and fortified bread and cereals.
Vitamin K
Vitamin K aids in blood clotting. It has also been found to keep bones strong and healthy in the elderly. The RDA for men and women ages 19 and over is 90 micrograms. Turnip greens, spinach, broccoli, dandelion greens, kale and beet greens are some of the best vegetable sources of vitamin K. Okra, dried plums, Chinese cabbage, celery, soybeans, blueberries and cucumber are also good sources of this vitamin.
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