B vitamins are essential to a variety of body functions, including growth and development. Deficiency of one component of the vitamin B complex even raises your risk for cancer, according to the American Cancer Society. Other consequences of vitamin B complex deficiencies include anemia, fatigue, loss of appetite, abdominal pain and muscle cramps, along wtih depression, numbness or tingling in extremities and respiratory infections. It is possible to decrease your risk for developing these medical conditions by eating good sources of the vitamin B complex.
Vitamin B12
Clams, along with crabs, sardines and salmon, are high in vitamin B12, according to the USDA. Beef, turkey and chicken are also excellent sources of this vitamin B complex. Vitamin B12, or cobalamin, contributes to your body's growth and development and plays a role in blood cell production, nervous system function and metabolizing folic acid and carbohydrates.
Vitamins B1 and B2
Vitamins B1 and B2 help your body produce energy. They also change the way enzymes influence your muscles, nerves and heart. Consuming enriched cereals, white long-grain rice and peas will help increase your thiamine, or vitamin B1, which has a role in wound healing. Include spaghetti with meat sauce in your next chicken meal for more riboflavin, or vitamin B2.
Vitamins B3 and B5
Beef, chicken, fish, barley and rice are good sources of niacin. Vitamin B3, or niacin, is important to cell energy production. This vitamin keeps your skin, nervous system and digestive tract healthy. Niacin is found in tomato products and foods baked with enriched flour and cornmeal. Breakfast cereals contain vitamin B5, or pantothenic acid. A dinner meal high in vitamin B5 might consist of poultry with mushrooms, topped with dry roasted sunflower kernels and served with rice or couscous. Vitamin B5 influences growth and development.
Vitamins B6 and B7
Chickpeas increase your vitamin B6, or pyridoxine. This vitamin is vital to the breakdown of protein. Meats, enriched cereals, fish and rice are good sources of this important vitamin, which helps maintain red blood cells and keeps your nervous system running well. Vitamin B7, or biotin, helps your body break down protein and carbohydrates.
Vitamin B9
Folic acid helps your body make and maintain DNA and produce red blood cells. The Wheat Foods Council lists breakfast cereal, enriched bread, pasta and tortilla products and lentils as high in vitamin B9. Okra and orange juice are good sources of this important B complex vitamin.
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