Vitamin B complex is very important for your entire body. These vitamins can help release energy from carbohydrates, fats and proteins, and also help your metabolism and immunity. Check out the best natural food sources for vitamin B complex.

Vitamin B1 (Thiamine) Food Sources

Found in cereals, legumes, dark leafy greens, soy foods and nuts, vitamin B1 is an important part of the vitamin B complex. The best food sources for it include pork, green peas and especially whole-grain or fortified cereal, bread and pasta.

Vitamin B2 (Riboflavin) Food Sources

Chicken, eggs, fish, milk and milk products are the richest foods for this particular component of the vitamin B complex. Spinach, broccoli, asparagus, peas and lentils are other great sources of B2.

Vitamin B Complex: Best Natural Food Sources

Vitamin B3 (Niacin) Food Sources

Vitamin B complex food rich in niacin includes beans, avocado, fortified grains and peanut butter, along with chicken, beef and especially fish.

Vitamin B5 (Panthothenic Acid) Food Sources

Avocado and yogurt are the most important vitamin B complex food sources that include plenty of panthothenic acid, along with broccoli, mushrooms, sweet potatoes and legumes like split peas and lentils.

Vitamin B6 (Pyridoxine) Food Sources

The best sources of vitamin B6 include baked potatoes, whole grains, beans, bananas, nuts, red meat, poultry and eggs.

Vitamin B7 (Biotin) Food Sources

Another important part of the vitamin B complex, Biotin, is the easiest to get from a variety of foods, including eggs, milk, strawberries, tomatoes, almonds, cabbage and carrots, along with liver.

Vitamin B Complex: Best Natural Food Sources

Vitamin B12 (Cobalamin) Food Sources

B12 is the most important part of the vitamin b complex, but its food sources don’t include any good plant sources. Vitamin B complex foods rich in B12 are dairy, meat, eggs and seafood. If you’re a vegetarian, you can choose fortified cereal and soy products that contain B12.

Folate (Folic Acid) Food Sources

Along with vitamin B6 and B12, folic acid is especially important for pregnant women. Leafy greens are especially rich in folate, from asparagus to spinach, along with broccoli, avocado, orange juice, liver, legumes and fortified cereals.

Eating a healthy balanced diet means you’re already using the vitamin B complex food sources, but if you’re in doubt or have a confirmed deficiency, try the natural way before buying and taking dietary supplements.