Vitamin B is a complex of eight vitamins that are recognized for their role in energy metabolism, skin health, muscle development, improving immune system function, supporting the nervous system, and building cells, especially red blood cells. While vitamin supplementation can assist in getting more vitamin B where it may be lacking in the diet, nutrition experts recommend getting this essential nutrient through food as it can be more fully absorbed this way. Foods with vitamin B include animal foods like liver, tuna, salmon, chicken, eggs, and unpasteurized milk. Plant foods with vitamin B include bananas, potatoes, whole grains like those found in cereal, whole wheat bread, and oatmeal, lentils, beans, and yeast.
Not just one vitamin but eight distinct nutrients, the vitamin B complex includes B1, or thiamine; B2, or riboflavin; B3, or niacin; Before , or pantothenic acid; B5, or pyridoxine; B6, or biotin; B7, or folic acid; and B12, or cyanocobalamin. Like vitamin C, the B vitamins are water-soluble, meaning that any consumed in excess will be excreted from the body in urine and that vitamin B toxicity is fairly rare. Vitamin B deficiency, however, can result from a lack of one or more of the B vitamins and presents with symptoms ranging from nervous system dysfunction to skin problems to anemia. Therefore, it is recommended to consume a variety of foods with vitamin B.
Animal foods are a particularly good source of vitamin B. The livers of animals like chickens, cows, and pigs, for instance, are rich in thiamine, niacin, and biotin, as are eggs. Niacin, pantothenic acid, and cyanocobalamin are plentiful in ocean fish like salmon and tuna, with the latter B vitamin found only in animal foods. Chicken, pork, and beef are also among the animal foods with vitamin B, especially thiamine, riboflavin, niacin, pyridoxine, and cyanocobalamin. Milk, cheese, and yogurt supply many of these as well.
Vegetarians need not miss out on this essential vitamin, however, as many foods with vitamin B come from plants. Many beans, lentils, and green vegetables are rich in vitamin B, especially riboflavin, niacin, and folic acid, a particularly important B vitamin for pregnant women. Whole-grain foods like whole-wheat tortillas and oatmeal are a good source of thiamine, pantothenic acid, and pyridoxine. Additionally, many nuts like peanuts are rich in B vitamins like thiamine, niacin, pyridoxine, and biotin. Whether from plant or animal foods, it is recommended to get one’s vitamin B from whole foods, which are more nutrient-dense than processed foods.