B1 (thiamine) (thiamine). Thiamine aids in the conversion of nutrients into energy, which is a crucial part of metabolism. The richest food sources include wheat germ, pork, and sunflower seeds
B2 (riboflavin) (riboflavin). Riboflavin serves as an antioxidant and aids in the conversion of food into energy. Organ meats, beef, and mushrooms are among the foods richest in riboflavin (2Trusted Source).
B3 (niacin) (niacin). Cellular signaling, metabolism, and DNA synthesis and repair are all influenced by niacin. Among the food options are chicken, tuna, and lentils (3Trusted Source).
B5 (pantothenic acid) (pantothenic acid). Pantothenic acid, like other B vitamins, aids in the creation of hormones and cholesterol as well as assisting your body in obtaining energy from meals. Fish, yogurt, avocado, and liver are all excellent.
B6 (pyridoxine) (pyridoxine). The synthesis of red blood cells, the metabolism of amino acids, and the formation of neurotransmitters all include pyridoxine. The foods that contain the most of this vitamin are potatoes, salmon, and chickpeas.
B7 (biotin) (biotin). The regulation of gene expression and the metabolism of fats and carbohydrates both depend on biotin. The best food sources of biotin include yeast, eggs, salmon, cheese, and liver.
B9 (folate) (folate). Folate is essential for healthy cell division, red and white blood cell production, amino acid metabolism, and cell growth. It can be obtained as folic acid supplements or through meals including liver, beans, and leafy greens (7Trusted Source).
B12 (cobalamin) (cobalamin). B12 is perhaps the most well-known of the B vitamins and is essential for the creation of red blood cells, DNA synthesis, and neurological function. Natural sources of B12 include meats, eggs, shellfish, and dairy products.