The B vitamins, including B1, B2, B6, B12, niacin, folic acid, biotin and pantothenic acid, play a critical role in making energy the body needs to function and helping to provide oxygen to every part of the body. In addition, B vitamins may impact cognitive function relating to dementia. Research published in the September 2010 "Public Library of Science" journal indicates that taking B vitamin supplements may slow the progression of dementia. There are a variety of foods that also supply B vitamins.
Oats
Incorporating oats in the diet provides a good source of B vitamins. Oats contain all B vitamins, particularly thiamin, riboflavin, B6 and folic acid, also called folate, according to the HGCA website, a service of the Agriculture and Horticulture Development Board. In addition to B vitamins, a 1 cup serving of oats provides 68.5 percent of the daily recommended intake of manganese and contains selenium, magnesium, protein and dietary fiber. Eating oats may help lower cholesterol, reduce the risk of cardiovascular disease, breast cancer, asthma and diabetes and improve immune function, according to The George Mateljan Foundation for the World's Healthiest Foods website. Oats are also a low glycemic index food, meaning they can help regulate blood sugar levels.
Fish
Fish serves as a rich source of B vitamins. The Irish Sea Fisheries Board website notes that most types of fish contain B vitamins, especially B1, also called thiamin, riboflavin and B6, also known as pyridoxine. A 4 oz. serving of most types of fish provide 10 percent or more of the recommended daily intake of these B vitamins. Mackerel, salmon and trout are particularly high in these vitamins. In addition to B vitamins, fish contains omega-3 fatty acids, according to the American Heart Association. This type of fat promotes heart health, decreasing the risk of irregular heart beats, lowering blood pressure and levels of bad blood cholesterol and slowing the growth of build up in blood vessels that can block the flow of blood.
Leafy Green Vegetables
Increasing the amount of leafy green vegetables eaten will provide a wealth of B vitamins. Vegetables in this group include collard greens, Swiss chard, kale, spinach, arugula, endive, escarole, lettuce, mustard greens, radicchio, turnip greens and watercress. According to the Vegetarian Society website, these vegetables contain all B vitamins except vitamin B12. The George Mateljan Foundation for the World's Healthiest Foods website reports that 1-cup servings of both Swiss chard and spinach, in addition to providing B vitamins, serve as a sources of vitamins K and A, manganese, magnesium, iron, vitamin C, calcium, potassium, vitamin E, dietary fiber, zinc and protein.
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