The American Cancer Society recommends whole grains, liver, peanuts, leafy vegetables and eggs as rich sources of vitamin B. No one specific food provides the whole vitamin B complex, but supplements are also available.
Niacin, riboflavin and thiamin are added to all refined flour products and replace vitamin B lost through processing, reports the American Cancer Society. In addition to these flour products, vitamins B1 and 2 are found in cereals, whole grains, potatoes and kidney beans. Vitamin B3 can be consumed in dried beans, chicken and lean red meats. Vitamin B5 is present in almost all foods.
Natural sources of vitamin B6 are fish, liver and bananas, adds the American Cancer Society. Vitamin B7 is naturally made in the body by intestinal bacteria, but it can also be found in peanuts, egg yolk, mushrooms and grapefruit. Rich sources of vitamin B9 include leafy vegetables, citrus fruits and peas. B12 is found in milk products and shellfish. People consuming five servings of vegetables, fruits, and whole grains daily should reach their daily requirement for B vitamins easily, as the required amounts are small. However, older individuals may have problems absorbing vitamin B12 and require supplementation or enriched food sources. In addition, breastfeeding or pregnant women require higher levels of folic acid.