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steelcut or rolled oats, wheat germ and rice bran, whole milk, nuts, seeds and oranges. vitamin b , also called riboflavin, can be obtained through full fat dairy products (look for products in containers or cartons, not clear glass or plastic, as riboflavin is easily destroyed by sunlight), eggs, broccoli
whole grains, legumes, bananas, brewer's yeast, carrots, peas, spinach, potatoes, cheese, milk, eggs, fish and sunflower seeds. vitamin b , also known as biotin, can be found in foods including brewers yeast, barley, egg yolks, milk, wheat bran and whole soy foods, as well as avocados, cheeses, broccoli...
https://www.drweil.com/videos-features/photo-galleries/how-to-get-b-vitamins-from-the-foods-you-eat/