The eight B vitamins are collectively known as the "B-complex group" and are essential for maintaining good health. B vitamins are water-soluble and not stored by your body -- you must consume them daily from foods in your diet. B vitamins are found in a wide variety of foods including meat, poultry, fish, eggs, milk, vegetables, legumes and whole grains.
Vitamin B1
Vitamin B1, or thiamin, is important for releasing energy from foods, nervous system function and maintaining a normal appetite. Foods high in vitamin B1 include pork, duck, whole grain cereals, enriched white rice, cornmeal, soybeans and green peas. Males and females aged 19 to 30 years need 1.2 mg and 1.1 mg of vitamin B1 per day respectively.
Vitamin B2
Vitamin B2, or riboflavin, is needed for healthy skin, good eyesight and releasing energy from foods. Foods high in vitamin B2 include beef liver, duck, milk, ricotta cheese, whole grain cereals, cornmeal, soybeans and mushrooms. Males and females aged 19 to 30 years need 1.3 mg and 1.1 mg of vitamin B2 per day respectively.
Niacin
Niacin, or nicotinamide, is important for nerve function, energy production and promoting a normal appetite. Good sources of niacin include beef liver, chicken, pork, yellowfin tuna, salmon, whole grain cereals, enriched white rice, barley and tomato products. Males and females aged 19 to 30 years need 16 mg and 14 mg of niacin per day respectively.
Vitamin B6
Vitamin B6, or pyridoxine, plays a role in protein metabolism, red blood cell production and helping the body to use fats. Foods high in vitamin B6 include pork, salmon, tuna, beef liver, enriched white rice, breakfast cereals, potatoes, chestnuts, tomato products and bananas. Males and females aged 19 to 30 years need 1.3 mg of vitamin B6 daily.
Folate
Folate, or folic acid, is needed for protein metabolism, making red blood cells and preventing spinal birth defects. Good sources of folate include enriched white rice, whole grain cereals, lentils, cowpeas, orange juice, pinto beans, chickpeas, spinach, asparagus and collards. Males and females aged 19 to 30 years need 400 mg of folate daily.
Vitamin B12
Vitamin B12 is important for the formation of red blood cells, maintaining the nervous system and making genetic material. Vitamin B12 does not occur naturally in plant foods. Foods high in vitamin B12 include beef liver, ground beef, clams, salmon, herring, tuna and breakfast cereals. Males and females aged 19 to 30 years need 2.4 mg of vitamin B12 daily.
Pantothenic Acid and Biotin
Pantothenic acid and biotin are involved in energy production, hormone production and synthesizing fats. They are available in many foods including whole grains, legumes, fresh vegetables, milk, liver, kidney and egg yolk, and are also made by intestinal bacteria. Males and females aged 19 to 30 years need 5 mg of pantothenic acid and 30 mg of biotin daily.
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