Looking at another B vitamin today - Vitamin B2 also known as riboflavin. B2 is another coenzymes. If you don't know what that is check out my post for vitamin B1 here.
Riboflavin is stored in our muscles and is necessary for physical activity. It is also important to the health of our eyes, skin, nails and hair. It's easy to pick it up from our foods so you shouldn't have a problem getting what you need.
According to healthaliciousness.com the foods containing B2 should be easy to add to your diet. Start with Marmite (yeast extract spread), liver, dried herbs/spices/peppers, almonds, dry roasted soybeans, cheese (Roquefort, Brie, Limburger), wheat bran, fish (mackerel, Atlantic salmon, trout), sesame seeds, and sun-dried tomatoes. I keep seeing some foods come up more than once on these top ten lists. I think I'm going to work harder at adding more of these into our diet. Eating a varied whole foods diet makes it so much easier to keep from becoming deficient in any nutrient that our bodies need.
The information about Vitamin B1 comes from the Encyclopedia of Natural Healing, Alive Publishing Group, 1997.