Vitamins B6, B12 and folic acid are three of eight essential B-vitamins required for vital functions. MedlinePlus reports that B-vitamins aid in the production of energy and red blood cells. Consuming a balanced diet rich in fruits, vegetables, fortified products and lean meats ensures adequate intake of these vitamins. Seek a registered dietitian for the healthiest food options.
Animal Sources
Animal products provide good sources of B-vitamins, particularly B12 and B6. The Institute of Medicine recommends 2.4 mcg of vitamin B12 daily, according to Harvard School of Public Health. The World's Healthiest Foods reports that vitamin B12 is better stored in animals, therefore the best sources of the vitamin remain limited to animal products. Seafood such as tuna, cod, salmon, sardines and scallops are all excellent sources of B-vitamins. Braised calf's liver, beef tenderloin, poultry, lamb and turkey breast are other animal products that also provide adequate amounts of vitamins B6, B12 and folic acid, according to The World's Healthiest Foods. In addition to B-vitamins, meat products provide great amounts of protein and minerals but they also can be high in saturated fat. Choose the leanest cuts available when choosing meats to limit saturated fat intake.
Plant Sources
A variety of plant sources are also excellent sources of vitamin B6 and folic acid. The Institute of Medicine recommends 1.3 to 1.7 mcg of vitamin B6 daily from a variety of food sources, according to HSPH. Dark green leafy vegetables such turnip greens, Brussels sprouts, spinach, asparagus and broccoli provide the best sources of vitamin B6 and folate. Carrots, mushrooms, oranges and tomatoes also contain good sources of the vitamins. The World's Healthiest Foods reports that a variety of different beans such as pinto, black, garbanzo and string provide good sources of folic acid. Beans also contain good sources of protein and dietary fiber.
Fortified Foods
Fortified food products ensure adequate intake of B-vitamins for individuals who would otherwise not meet required amounts through their diet. The Food and Drug Administration requires that folic acid be fortified to various food products, according to HSPH. Fortified products such as enriched breads, whole grains, cereals, rice, and pastas provide adequate sources of B-vitamins.
Member Comments