Leafy greens are an excellent source of B vitamins.
B vitamins are essential for healthy cell metabolism and, according to Dr. John Anne who writes for the American Chronicle, B vitamins maintain healthy skin and immune systems, manage metabolism and fight against a host of ailments including depression, stress and cardiovascular disease. B vitamins are comprised of thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), pantothenic acid (B5) and biotin (B8). Finding vegetarian sources of the B complex may be a bit more challenging, but plant-based vitamin B is indeed available.
Thiamine (B1)
Vitamin B1 is important for maintaining the normal function of the nervous system and helps the body convert carbohydrates into energy. Great vegetarian sources of Thiamine are enriched cereals and breads, nutritional (brewer's) yeast, wheat germ, dry beans, peas, nuts, spirulina, eggs and pasta.
Riboflavin (B2)
Vitamin B2 is essential for general health, growth, digestion and for the healthy maintenance of skin, hair, eyes and tissues. Dark, green leafy vegetables are an excellent source of riboflavin as are soybeans, almonds, mushrooms and cheese. Many cereals, breads and pastas are also fortified with riboflavin.
Niacin (B3)
Vitamin B3 helps to maintain a well-functioning gastrointestinal tract as well as proper blood circulation. The best sources of vitamin B3 are beets, nutritional (brewer's) yeast, sunflower seeds and peanuts. Niacin can even be found in some herbs including cayenne, chamomile, alfalfa and peppermint.
Pantothenic Acid (B5)
Vitamin B5 is essential for cell growth and reproduction as well as wound healing and the production of red blood cells. Most vegetables and fruits contain small amounts of vitamin B5, however, the best vegetarian sources are kale, broccoli, avocado, tomato, lentils and nutritional (brewer's) yeast.
Pyridoxine (B6)
Vitamin B6 is important in the production of antibodies which help to protect the body against disease and infection. Great vegetarian sources of vitamin B6 include whole grains, bananas, carrots, spinach, walnuts and wheat germ.
Biotin (B8)
Biotin is important for the maintenance of healthy skin and hair as well as the proper functioning of the nervous system. Excellent vegetarian sources of vitamin B8 include nutritional (brewer's) yeast, peanut butter, rice bran, legumes, sprouted seeds and cauliflower.
Folic acid (B9)
Folic acid plays an integral role in the formation and growth of red blood cells, nerve cells and nucleic acid. Folic acid, or vitamin B9, is abundant in dark, green leafy vegetables including kale, spinach, bok choy and swiss chard as well as dry beans and peas, citrus fruits and orange juice.
Pantothenic acid (B12)
Vitamin B12 is common in most animal products and the body is capable of storing fairly large amounts of it for later use, however, since B12 is not naturally available in plant sources, vegetarians may need to take a supplement to attain the recommended dosage. Nutritional (brewer's) yeast, fortified soy milk, tempeh, spirulina, and miso all contain small, yet reliable, amounts of vitamin B12.
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