• Many whole foods are high in the B vitamins.banana image by Edvin selimovic from Fotolia.com
  
  The B vitamins can help the body have more energy, and allows the nervous, circulatory, digestive and muscular systems to function properly. You can receive your daily requirement of B vitamins by eating certain foods or by taking a B Complex vitamin. It is helpful to know how each of the B vitamins affects the body, and which foods contain them.
  
  

B1

• B1, also referred to as thiamine, is found in egg yolks, oatmeal and brown rice. It is helpful in promoting a strong immune system and in keeping the heart and nerves functioning properly.
  
  

B2

• B2, also referred to as riboflavin, is found in broccoli, avocados, seafood and mushrooms. It is helpful in increasing red blood cell production and in helping the body metabolize nutrients.
  
  

B3

• B3, also referred to as niacin, is found in peanut butter, chicken, beef and eggs. It is helpful in regulating blood pressure and in stabilizing the nervous system.
  
  

B5

• B5, also referred to as pantothenic acid, is found in mushrooms, salmon, cheese and broccoli. It helps the body fight disease, regulates blood pressure and helps maintain healthy organs.
  
  

B6

• B6, also referred to as pyridoxine, is found in spinach, carrots, walnuts and whole breads. It helps the digestive tract by metabolizing the amino acids taken in by food, and helps the brain regulate hormone production.
  
  

B7

• B7, also referred to as biotin, is found in fish, potatoes and bananas. It helps regulate blood sugars and lowers cholesterol levels in the body.
  
  

B9

• B9, also referred to as folic acid, is found in pasta, tomatoes, asparagus and cantaloupe. It can be helpful in preventing heart disease, stroke and certain cancers.
  
  

B12

• B12, also referred to as cobalamin, is found in seaweed, fish, poultry, beef and pork. It is helpful in keeping energy levels high in the body, preventing fatigue and in building new blood cells.