The National Institutes of Health defines the vitamin B complex as consisting of biotin, folate, niacin, pantothenic acid, riboflavin (vitamin B2), thiamin, vitamin B6 and vitamin B12. It is possible for children and adults to get the recommended amount of B vitamins in their food without taking dietary supplements and without eating processed, fortified foods. Vegetarians and vegans may need to make an extra effort to ensure they are getting enough vitamin B.
Leafy Greens
Leafy greens should not be overlooked when planning your diet. They are abundant in vitamins and nutrients, especially in vitamin B. It is important to vary the greens you eat. Iceberg lettuce, for example, does not have a lot of vitamin B and other nutrients, so look for spinach, green and red leaf lettuce, collard greens, arugula, mustard greens, Boston lettuce, Swiss chard and kale.
Eggs
Eggs, a source of vitamin B, are high in folate. Additional benefits of eggs are potassium, calcium, phosphorous and protein. Those watching their cholesterol should limit the number of eggs they consume, following their physicians' recommendations.
Beans
Choose a variety of beans, especially in their dried forms. Dried beans and peas will not have as much sodium as canned versions. Beans and peas are a whole-food source of B vitamins for vegetarians and vegans. Beans also are a source of iron and other minerals. Because most beans do not contain fat or cholesterol, they often are recommended for those watching their weight or those with heart issues.
Fish
Fish is a low-fat, healthy source of B vitamins. Fish also contains iodine, protein, calcium and zinc, and is a lower-fat and lower-cholesterol alternative to beef products. However, because of the mercury content in some fish, limit servings of fish to four per week for healthy adults. Many doctors caution pregnant women, lactating women, those anticipating becoming pregnant, and children to limit their consumption to two or fewer servings per week. Parents, pregnant women and nursing mothers should check with their physicians for recommendations.
Poultry and Meat
Poultry, such as chicken and turkey, and meat, such as beef and pork, are a good source of B vitamins and other nutrients. Meat and poultry are high in protein and can be high in iron. The degree of minerals and nutrients varies based on the type of meat.
Whole Grains
Look for whole-grain breads when trying to increase vitamin B with whole foods. Stay away from fortified breads, which means vitamins and nutrients were added as the bread was processed. Read the ingredient list; look for foods listed, as opposed to vitamins and chemicals. The first ingredient should list a grain flour, which is typically wheat but also can be rye, oat or spelt. The ingredients that follow should be things like water, yeast, other grains and salt. You can also bake bread at home using whole-wheat flour.
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