B vitamins are a group of micronutrients that are needed not only for your health, but they are essential for your survival as well. Along with vitamin C, B vitamins are considered water soluble. This means that they cannot be stored within your body, therefore you must obtain them daily through your diet.
B Vitamins
B vitamins are B-1 or thiamine, B-2 or riboflavin, B-3 or niacin, B-5 or pantothenic acid, B-6 or pyridoxine, B-7 or biotin, B-9 -- folic acid or folate -- and B-12 or cobalamin. They each play significant roles in your body's health and survival, but some commonly shared jobs include supporting your metabolism and your red blood cells, as well as providing you with energy from food.
Meat
Meat is rich in B vitamins. According to the U.S. Food and Drug Administration, one slice of braised beef liver contains 48 mcg of vitamin B-12, a supporter for your metabolism. Based on a 2,000-calorie diet, that's 800 percent of your daily value. If you don't like liver, you're in luck; along with B-12, lots of the B vitamins, including B-3, B-6, B-7 and B-9, are found in poultry, pork, fish and other beef products such as hamburger. Cooked chicken breast provides you with 25 percent of your daily value of vitamin B-6, which is needed for the metabolism of your red blood cells as well as proteins.
Vegetables
Vegetables, particularly leafy greens, are naturally loaded with B vitamins. Spinach, Swiss chard and Chinese cabbage are providers of these precious nutrients. So are broccoli, artichokes, asparagus and avocados.
Whole Grains
Whole grains like whole-grain cereals, oatmeal, barely, buckwheat, whole cornmeal, brown rice and wild rice are part of a nutritious and balanced diet, and according to United States Department of Agriculture, they're full of many B vitamins, including B-1, B-2, B-3 and B-9.
Lentils and Legumes
Lentils and legumes both contain generous amounts of B vitamins. Beans rich in B vitamins include pinto beans, black-eyed peas, red kidney beans and black beans. Legumes like almonds, soybeans and walnuts also contain many B vitamins, including folic acid or B-9. This vitamin is important for your cell function, and MedlinePlus explains that it works with vitamin B-12 and vitamin C in the production of new proteins, as well as aiding your body in breaking down and using old proteins.
Dairy Products
Dairy products like eggs, milk and even cheese aren't only supporters of your bones and teeth but they are also rich in B vitamins. Cornell University lists milk as being a good source of vitamins B-1, B-2 and B-12. It also offers low amounts of vitamins B-3, B-5, B-6 and B-9.
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