These foods and food groups are rich in B vitamins

• Vitamin B is made up of eight essential B vitamins.
• Foods such as whole grains, meat and legumes contain vitamin B, according to dietitian Rachael Hartley.
• B vitamins can help the growth, development and energy level of the body.
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An apple a day can keep the doctor away, but eating a wide variety of foods from each food group can help you not become vitamin B deficient. However, vitamin B is not a vitamin. It is composed of eight essential B vitamins, including vitamin B16, folate, vitamin B12, thiamine, riboflavin, niacin, pantothenic acid and biotin.

"All these vitamins are soluble vitamins, which means that we need continuous doses of vitamin B because our body is not as effective as keeping it for the long term, unlike the fat soluble vitamins in which our body can store, "Rachael Hartley, registered dietitian and owner of Rachael Hartley Nutrition told INSIDER. "That's why we have to eat foods rich in vitamin B."

So, how can you be sure you have enough vitamin B? Hartley recommends eating a well balanced diet of fresh foods.

Here are his recommendations regarding the 10 foods that provide you with vitamin B so that you can enjoy a diet rich in nutrients.