from: http://vitamins.lovetoknow.com/Vitamin_B_Rich_Foods
Vitamin B, is actually a whole family of closely related, yet distinctly different vitamins. The vitamin B complex, as it is called, consists of vitamin B1 (aka Thiamin), B2 (aka Riboflavin), B3 (aka Niacin), B5 (aka Pantothenic Acid), B6 and B12. The benefits include prevention of anemia, diabetes and heart disease, and help the preservation of the skin, nervous system and mental clarity. It is also a potent digestive system aid and immunity booster, which accelerates wound healing and may even have cancer-fighting properties thanks to the anti-free radical effects of vitamin B2. On the flip side, a vitamin B complex deficit may bring about ailments like the nervous system disorder, Berberi, cracked lips and other mouth problems, sensitivity to sunlight, acne, anemia, bloating, skin problems, fatigue, diarrhea, depression and neural damage. It should also be noted that it is virtually impossible to overdose on vitamin B to the point of seeing any kind of ill effects thereof, making it all the more of a no-brainer to play it safe when it comes to your vitamin B intake. Vitamin B Rich Foods Some members of the vitamin B family are especially common as vitamin fortification in everyday foods. Vitamin B12 in particular, since it appears as an additive in everything from granola bars and TV-dinners to practically every single product in the cereal isle. Others require a little more digging, but here are some sure bets in terms of vitamin B content:
Tuna
Oats
Brazil nuts
Bananas
Potatoes
Avocados
Legumes
Chili Peppers
Salmon
Lentils
Soy-based Tempeh
Molasses
Brewer’s Yeast
Barley
Wheat Bran
www.food.qandas.com
The Vitamin B group is beneficial and even necessary for healthy bodies in numerous ways, including (but not limited to) the following:
Supports healthy metabolism.
Helps maintain healthy skin and muscle tone.
Improves immune system function.
Improves nervous system function.
Helps promote cell growth and division, including red blood cells.
Helps combat symptoms of stress, depression, and cardiovascular disease.
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