B-complex vitamins are necessary for metabolizing fats and protein, conversion of glucose to energy, and supporting the skin, nervous system, muscles, liver, hair and eyes. The B-complex vitamins rich foods are meat, fish, eggs, green leafy vegetables, nuts, milk products, beans and legumes. Vegetables and fruits that are highest in B vitamins include spinach, peas, Brussels sprouts, broccoli, tomatoes, peaches, cauliflower, bananas and beets. All of them are Superfoods :-).
Vitamin B1 – Thiamin is responsible in the generation of energy from carbohydrates, promotes appetite and strengthens immune system. It also keeps nerves healthy. Sources are pork, yeast, oatmeal, flax, sunflower seeds and organ meats.
Vitamin B2 – Riboflavin is involved in energy production and in catabolism of fatty acids. It works as an antioxidant and helps convert B6 and folate into active forms in the body. Sources are asparagus, okra, dairy, eggs, fish and green vegetables.
Vitamin B3 – Niacin is used to increase levels of good cholesterol (HDL). It also improves circulation by widening the blood vessels. It’s important for skin cells and keeps your digestive system functioning properly. Sources are organ meats, fish, eggs, avocado, dates, broccoli and leafy vegetables, nuts and legumes.
Vitamin B5 – Pantothetic acid is involved in oxidation of fatty acids and carbs and production of red blood cells and steroid hormones. Sources are meats, broccoli and avocado.
Vitamin B6 – Pyridoxine is involved in the metabolism of amino acids and lipids. It’s important in the nervous system and blood cell production. Sources are fish, avocado, chicken, spinach and organ meats. Protects the body from cardiovascular disease by reducing the level of homocysteine in the blood.
Vitamin B7 – Biotin (also called vitamin H) plays important role in metabolism of lipids, proteins and carbs. Plays a role in maintaining levels of blood sugar. Sources are leafy green vegetables, eggs and organ meats.
Vitamin B9 – Folic Acid is essential for numerous bodily functions, among them brain. Pregnant women need extra amounts of Folic Acid. Sources are dark leafy greens, broccoli, beans, avocado, seeds and nuts.
Vitamin B12 – Cobalamin is essential for production of blood cells in bone marrow, nerve sheets and proteins. Sources are fish, organ meats, dairy and eggs. This is the only B vitamin that can’t be found in plant based foods, so vegans should use a good supplement.
Vitamin B17- is a natural cyanide-containing compound that gives up its cyanide content only in the presence of a particular enzyme group called beta glucosidase. Miraculously, this enzyme group is found almost exclusively in cancer tissue, which results in the cancer’s failure to survive the cyanide. There are no known harmful side effects of B17, and the cyanide in B17 does not affect non-cancerous cells. Sources of B17 are apricot seeds (don’t eat more than 10 kernels daily), cranberry, buckwheat and almond.
If you are vegeterian or vegan and you worry that you won’t get enough vitamin B-complex from the food you eat, use Vitamin B-Complex supplement.