B vitamins play an essential role in development, growth and enzyme regulation in the body. According to the National Institutes on Health's Office of Dietary Supplements, vitamin B-6 helps the body produce hemoglobin, the substance in red blood cells that gets oxygen to the body's tissues. Vitamin B-12 is necessary for the formation of red blood cells, and folic acid, or vitamin B-9, is necessary for cell formation. Both plant and animal foods contain B vitamins, according to the American Cancer Society.
Vitamin B-6
Cereals, breads and other grains provide significant amounts of vitamin B-6, or pyridoxine. One serving, or 3/4 cup, of 100 percent fortified cereal offers 2 mg and 100 percent of the daily value of this B vitamin. A medium baked potato packs 0.70 mg of vitamin B-6 and 35 percent of the recommended B-6 daily value. Other good food sources of vitamin B-6 include bananas, canned beans, chicken breast, oatmeal, pork loin, roast beef, trout, sunflower seeds, spinach, tomato juice, avocado, salmon and tuna.
Vitamin B-12
Though plant foods do not provide vitamin B-12, also known as cobalamin, animal foods are rich sources of this vitamin. According to the Office of Dietary Supplements, a slice of beef liver provides 48 mcg, or 800 percent of the daily recommended value for vitamin B-12. Clams, breakfast cereals, fish, beef, ham, chicken, breakfast cereals, yogurt, cheese and milk are also good food sources of vitamin B-12.
Folic Acid
Finding foods rich in folic acid isn't difficult because the U.S. Food and Drug Administration requires enrichment of breads, cereals, rice and other grain products with this B vitamin. Eating a diet with plenty of folic acid is especially important for pregnant women, and research shows that adequate intakes of this B vitamin reduce the risk of neural tube defects such as spina bifida and anencephaly. In addition to fortified breads, cereals and grains, good food sources of folic acid include black-eyed peas, spinach, beans, asparagus, broccoli, avocado, peanuts, Romaine lettuce, tomato and orange juices and eggs.
Other B Vitamins
Vitamin B-1, also known as thiamin, and vitamin B-2, also known as riboflavin, aid the body in energy and enzyme production. According to the American Cancer Society, cereals, breads and whole grains are often enriched with these B vitamins, but they're also found in seafood, pork, liver, dairy products, beans and green vegetables. Meats, poultry, nuts and beans are rich sources of vitamin B-3, also known as niacin and critical for digestive and nervous system health. Food sources of vitamin B-7, or biotin, include egg yolks, peanuts, fruits like bananas, watermelon and grapefruit and mushrooms.
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