10 Foods That Contain Vitamin B

With the interest in healthy eating growing, here are 10 foods that contain Vitamin B. Vitamin B is actually a group of eight different B vitamins and is often referred to as the B complex. The vitamins in the complex are B1 (also known as thiamine), B2 (riboflavin), B3 (niacin), B4 (pantothenic acid), B6 (pyridoxine/pyridoximine), B7 (biotin), B9 (folic acid) and B12 (cyanocobalamin). The B vitamins can be found in these ten foods.

1. Milk (vitamin B12) Vitamin B12 aids in nerve function and the building of red blood cells. Daily requirements for B12 are between 50 to 100 mcg.
2. Fish (vitamin B3) Niacin helps a perso'ns body turn food into energy and helps maintain healthy skin. The daily requirement for niacin is 25 mg. Anything over that should only be done with medical supervision.
3. Crab and shellfish (vitamins B1 and B12) Vitamin B1 helps convert carbs into energy. It is also important for the heart and muscles to function correctly. Daily recommendations for B1 are around ten to 50 mg and recommendations for B12 are around 50 to 100 mcg.
4. Liver (vitamin B6) Vitamin B6 aids in brain and nerve function. It also aides the body in breaking down protein and in the manufacture of red blood cells. The daily recommendation for B6 is 50 to 200 mg.
5. Eggs (vitamins B12, B6 and B2) Vitamins B12 and B6 assist with nerve function and production of red blood cells. B2, also known as riboflavin, is also used in the production of red blood cells, aids in turning carbs into energy and is an important factor in vision. The recommendation for the daily amount of B2 is ten to 50 mg.
6. Nuts (vitamins B6, B3 and B2) These vitamins help turn carbohydrates in to energy, maintain healthy skin, aid in red blood cell production and help with nerve function. Vitamin B2's daily recommended dosage is ten to 50 mg.
7. Green leafy vegetables (vitamins B6, B2 and B9) Vegetables like spinach and kale offer these B vitamins, which are very important in the making of DNA. For vitamin B9, the daily recommended dosage is 400 to 800 mcg.
8. Whole grains (vitamins B1, B3, B2 and B9) Things like oats, wheat germ and whole grain breads include these B vitamins. These vitamins aid in red blood cell production, DNA production and vision and nerve function. Make sure to get the daily recommended dosages of all four of these vitamins.
9. Beans (vitamins B6, B1 and B9) Dried beans contain these vitamins, which help turn carbohydrates into energy, build red blood cells, make DNA and improve nerve function. If you feel you can't eat enough of these food items, supplement your vitamin needs by taking a good multivitamin.
10. Cheese (vitamin B12) Vitamin B12 is valuable in the production of red blood cells and aids in nerve cell function. The total daily amount needed of B12 is 50 to 100 mcg.

The vitamins in the vitamin B complex are water-soluble, which means that they aren't stored in your body like fat-soluble vitamins. Instead, they move through the body quickly in the bloodstream. The B complex vitamins are important for metabolic activity because they help create energy out of ingested carbohydrates. They also help boost red blood cell production. Since the red blood cells move oxygen throughout the body, B vitamins are pretty important. Making sure you include these ten foods in your diet for good overall health.