Vitamin B Complex Rich Foods

The B complex vitamins help the body extract energy from food, so they're critical for every process in the body. Because B vitamins are water-soluble, meaning your body can't store them, it's important to ensure your diet provides sufficient amounts of these nutrients every day. Many foods contain one or more B complex vitamins.

Grains

Whole and enriched grain products are good sources of all B complex vitamins except vitamin B-12 and biotin. Options include whole-grain flour, brown and wild rice, whole barley, muesli, oatmeal, millet and wheat germ. Refined grain products, like white bread, white rice and most pasta, contain fewer nutrients. For more nutrient-rich grain products like bread and pasta, look for the term "whole grains" on the label.

Vegetables, Fruits and Legumes

Legumes and leafy green vegetables, along with some fruits and nuts, are rich in biotin and vitamin B-5, or pantothenic acid. Rich sources of vitamin B-2, or riboflavin, include broccoli, spinach, Brussels sprouts, mushrooms, almonds and soybeans. Beets and peanuts are good sources of niacin, or vitamin B-3. Citrus fruits like oranges and grapefruit contain significant amounts folate. For vitamin B-6, or pyridoxine, eat spinach, carrots, beans, lentils and sunflower seeds.

Meat, Eggs and Dairy

Eggs and meat, including fish, shellfish and poultry, are good sources of biotin, thiamine, or vitamin B-1, vitamins B-3, B-5, B-6, and B-12. Milk and other dairy products like cheese and butter provide vitamins B-2, B-5, B-6 and B-12. Liver, clams and trout are all especially rich in vitamin B-12. Because animal products are the most common sources of vitamin B-12, vegans may be a risk for deficiency. Eating fortified foods or nutritional yeast, or taking dietary supplements, may reduce this risk

Function

All B vitamins help the body turn carbohydrates into glucose, a sugar the body requires for energy. Beyond this, though, they have various functions in the body. Vitamin B-6 and folate both promote red blood cell formation. Vitamins B-1 and B-12 support the nervous system, and vitamin B-3 helps keep nerves healthy. Vitamins B-2 and B-3 promote skin health. Vitamins B-1 and B-3 are important for normal appetite.

Signs of Deficiency

Not eating enough foods rich in B vitamins may lead to deficiency. Because different vitamins take on different roles in the body, symptoms of deficiency vary depending on which vitamin you're lacking. Deficiency of vitamins B-2, B-3 and B-6 can lead to skin problems like dermatitis. Too little of vitamins B-1 and B-3 can cause muscle weakness and mental confusion. Not getting enough B-12 may lead to neurological problems, while deficiency in B-12, B-6 or folate can cause anemia.