There are eight B vitamins that are considered essential for human health. Two of these vitamins, B6 and B12, are found in common food sources. Vitamin B6, or pyroxidine, helps the body optimize sodium and potassium levels, and aids in the formation of healthy blood cells. Vitamin B12, also known as cobalamin, is essential for nerve function, as well as skin and eye health. Several common foods contain both of these B vitamins.
Dairy Products
Most people realize that dairy products are rich sources of calcium, but they are also sources of other nutrients and vitamins. Milk, cheese, yogurt, cottage cheese and sour cream contain both vitamin B6 and vitamin B12, according to the University of Maryland Medical Center. Choose low-fat cheeses and other diary products to add these vitamins to your diet without loading up on calories and fat.
Eggs
Eggs are loaded with protein. According to the World's Healthiest Foods, one egg contains about 5 1/2 g of protein, or about 11 percent of the recommended daily intake for adults. These foods are also rich in several vitamins and minerals, including phosphorus, selenium, vitamin D, vitamin B6 and vitamin B12.
Seafood
Seafood is rich in omega-3 fatty acids, which are considered essential for brain function, blood cell production and proper functioning of the nervous system, according to Dr. James Balch, author of "Prescription for Nutritional Healing." Seafood such as salmon, herring, mackerel and shrimp are also rich sources of vitamins B6 and B12.
Meats
According to the University of Maryland Medical Center, meats such as beef and pork are high in vitamins B6 and B12. Beef liver is particularly rich in these vitamins.
References
- "Prescription for Nutritional Healing"; James F. Balch, M.D. and Phyllis Balch, CNC.; 1997
- University of Maryland Medical Center: Vitamin B6 (Pyridoxine)
- University of Maryland Medical Center: Vitamin B12 (Cobalamin)
- World's Healthiest Foods: Eggs
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