Vitamin B complex is a group of eight vitamins that are vital for development, growth and numerous body processes. The vitamins are thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, cobalamin, biotin and folic acid. These vitamins are found in many plant and animal sources. Consume a healthy and varied diet to meet your recommended dietary allowance.
Riboflavin and Niacin
Your body uses riboflavin, or vitamin B-2, to release energy from carbohydrates. It is also needed for body growth and a healthy nervous system. Milk, eggs, meat and green vegetables are good sources of riboflavin. Niacin, or vitamin B-3, is required for a healthy nervous and digestive system. Liver, red meat, poultry, salmon, swordfish and mackerel are good animal sources of niacin. Other good sources are peanuts, beets, sunflower seeds and peas.
Thiamine and Pantothenic Acid
Your body uses thiamine, or vitamin B-1, to release energy from fats and carbohydrates. Lean meat, fish, peas, soybeans, dried beans and whole grains are excellent sources of thiamine. This vitamin is also added to products, such as bread, breakfast cereals and pasta. Egg yolk, yeast, liver and kidney are rich sources of pantothenic acid, also known as vitamin B-5. Other good dietary sources include chicken, avocado, sweet potatoes, legumes, mushrooms, fish and shellfish.
Pyridoxine and Cobalamin
Pyridoxine, or vitamin B-6, is vital for the proper functioning of the brain and immune system. It also helps form red blood cells, which carry oxygen around your body. Pyridoxine naturally occurs in chicken, turkey, shrimp, beef liver, tuna, milk and cheese. For vegans, good plant sources include spinach, lentils, beans, potatoes, carrots, brown rice, bran and sunflower seeds. Dairy products, fish and liver are excellent sources of cobalamin, or vitamin B-12.
Biotin and Folate
Your body needs biotin, vitamin B-7, for metabolism and growth. The best dietary sources of biotin are peanuts, cauliflower, sardines, kidney beans, mackerel and mushrooms. Folate is vital in forming DNA and red blood cells. The American Pregnancy Association recommends that pregnant women consume folate-rich foods to reduce the risk of the baby developing neural tube defects. Good sources include green leafy vegetables, lentils, chickpeas, oranges, black beans, cabbage and sweet corn.
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