The Best Natural Source Of B Vitamins

Vitamins are essential nutrients, meaning your body cannot make them on its own. They are required in small amounts to perform specific metabolic reactions. The B vitamins are a group of water-soluble vitamins that include thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate and vitamin B-12. These vitamins perform a number of functions in the body. Including a variety of foods in your diet can help ensure that you meet your daily needs of these essential nutrients.

Functions

Each B vitamin has a specific function in the human body. In general, they work to help metabolize the food you eat into energy for your cells. They also play an important role in making red blood cells. B vitamins also promote a normal appetite, healthy skin and nervous system health.

Deficiencies

B vitamin deficiencies can cause a number of problems including skin disorders, mental confusion, poor growth and anemia. Lacking specific B vitamins can lead to specific medical conditions. For example, an inadequate intake of the B vitamin niacin can lead to pellagra, a disorder that causes dermatitis, diarrhea and dementia. If you follow a vegan diet and do not consume any foods containing animal products, then you are at risk of developing megaloblastic anemia. Beriberi is caused by a thiamin deficiency and lead to mental confusion, muscular wasting, peripheral paralysis and tachycardia.

Toxicities

As a water-soluble vitamin, your body excretes the B vitamins it does not use. However, taking large doses of B vitamins can lead to gout, high blood sugar, skin problems, liver problems and heart problems, according to the American Cancer Society.

Whole Grains

Whole grains are a natural source of most of the B vitamins, including thiamin, riboflavin, niacin, vitamin B6, folate, pantothenic acid and biotin. Whole grains include oatmeal, whole wheat, barley and brown rice. Foods made from whole grains, such as whole wheat bread, whole grain cereals and whole grain crackers, are also good natural sources of B vitamins.

Meats and Eggs

Including meats -- beef, pork, fish and poultry -- and eggs in your diet will ensure that you adequately meet all of your daily B vitamin needs. Vitamin B-12 can only naturally be found in animal products.

Fruits and Vegetables

Fruits and vegetables also contain some of the B vitamins including biotin, folate, vitamin B6, riboflavin and thiamine. Green leafy vegetables are good sources of folate, vitamin B6 and riboflavin. Peas and other legumes, such as chickpeas and lentils, are a natural source of thiamin.