Foods Containing Vitamin B Complex
Vitamin B complex is important to the body's growth and development. It also aids enzymes, which regulate chemical reactions and help turn food into energy. Deficiency in certain types of vitamin B complex can result in anemia, numbness and tingling in the arms and legs, muscle cramps and respiratory infections. The different types of vitamin B complex are vitamins B1, B2, B3, B5, B6, B7, B9 and B12.
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Vitamins B1 and B2
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Vitamin B1 (thiamin) is found in liver, fortified breads and cereals, pasta, peas, soy foods, fish, beans and oranges. Vitamin B2 (riboflavin) is present in dairy products, nuts, legumes, rice, mushrooms, and leafy green vegetables, such as broccoli and asparagus.
Vitamin B3 and B5
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Vitamin B3 (niacin) can be found in chicken, beans, peanuts, tuna, salmon, ground beef, peanut butter, pasta, mango, peaches, carrots, fortified hot and cold cereals, nuts and dairy products. Foods with vitamin B5 (pantothenic acid) include liver, red meats, whole grain cereals, chicken, fish, cheese, sweet potatoes, cauliflower, avocados and beans.
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Vitamin B6 and B7
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Vitamin B6 (pyridoxine) is present in meat, potatoes, bananas, poultry, fish, spinach peanuts and beans. Vitamin B7 (biotin) is found in clams, eggs, bread, egg yolk, fish, mushrooms, oatmeal, bananas, soy and milk.
Vitamin B9
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Vitamin B9 (folic acid) can be found in leafy green vegetables, oranges, Brussels sprouts, turnips, salmon, orange juice, avocados, poultry, liver, and beans such as soybeans and Lima beans.
B12
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Foods with vitamin B12 (cobalamin) include red meat, milk, eggs, soy milk, liver, salmon, trout, clams, tuna, pork, ham, cheese and yogurt.
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