The vitamin B complex, which includes vitamins commonly known as B12 and folic acid, promotes growth and development and are vital to the activities of enzymes and proteins that regulate chemical reactions that turn food into energy. Most people get all the B vitamins from a balanced diet that includes five servings of fruits and vegetables, plus grains.
B12
Vitamin B12, a water-soluble vitamin required for red blood cell formation, DNA synthesis and neurological function, is also known as cobalamin. It is naturally found in animal products such as fish, meat, poultry, eggs, milk and milk products. Vegetarians and vegans might have slightly lower levels of B12 because it's not present in plant foods. However, certain breakfast cereals and grain products are fortified with B12, which is usually sufficient for most vegetarians and vegans.
Folic Acid
B9, also known as folate or folic acid, is a water-soluble that occurs naturally in foods. This vitamin is important to pregnant women, as it helps produce and maintain new cells, which is especially important during periods of rapid cell division and growth such as infancy and pregnancy. B9 can be found in leafy green vegetables, such as spinach and turnip greens, citrus fruits and juices, dried beans and peas. Folic acid is also added to enriched bread, cereals, flours, corn meals, pasta, rice and other grain products. The Food and Drug Administration mandated this in 1996.
Other B Vitamins
Other B vitamins are not as well known, but also important to your body's overall health. Vitamins B1 and B2 can be found in cereal and whole grains. B1 can also be consumed through potatoes, pork, seafood, liver and kidney beans. B2 is present in enriched bread, dairy products, liver and leafy green vegetables. Vitamin B3 can be found in animal products such as liver, fish, chicken and lean red meat, as well as nuts, whole grains and dried beans. Vitamin B5 is present in nearly all foods. B6 can be consumed through eating fish, liver, pork, chicken, potatoes, wheat germ, bananas and dried beans. B7 is found in peanuts, liver, egg yolks, bananas, mushrooms, watermelon and grapefruit. Your body also makes B7 internally in the intestinal tract.
References
- http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternativeMedicine/HerbsVitaminsandMinerals/vitamin-b-complex
- National Institutes of Health Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin B12
- National Institutes of Health Office of Dietary Supplements: Dietary Supplement Fact Sheet: Folate
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