Foods With Vitamin B & Folic Acid

Fruits, vegetables and whole grains are rich sources of B vitamins that provide most people with the recommended daily allowances. These water-soluble nutrients are needed to convert food into energy and are essential for growth and development. Adequate dietary intake of B vitamins can help reduce the risk of a number of diseases, including cancer. Vitamin B9 or folic acid contributes to DNA synthesis and the production of red blood cells, and is particularly important for pregnant women or women planning on becoming pregnant. The B vitamins are found in a wide variety of different plant and animal food sources.

Vegetables

Spinach, peas, Brussels sprouts, tomatoes, asparagus and romaine lettuce are plant sources of vitamin B1, or thiamine. B1 helps the body convert carbohydrates to energy. Riboflavin and niacin are both found in mushrooms. Each of these B vitamins plays a role in maintaining healthy skin and the metabolism of carbohydrates, fats and proteins. Broccoli, bell peppers, carrots, cucumbers, cabbage, beets and cauliflower are good sources of other B vitamins. Vegetables are among the best natural sources of vitamin B9. According to the United States Department of Health and Human Services, even women who are not planning a pregnancy need adequate amounts of folate every day in the event that they do become pregnant. Eat vegetables raw for higher nutrient content. Bear in mind that cooking destroys folic acid.

Meat

Excellent animal sources of B vitamins include beef, chicken, calf's liver, turkey and venison. Any meat should be in the form of lean protein. While all kinds of meat provide protein, red meat is a food source especially rich in B vitamins. However, these particular nutrients need to be replenished regularly as during times of physical or emotional stress the B vitamins are depleted first. Prolonged stress and physical demands on the body releases hormones into the bloodstream, which deplete B vitamins, zinc and potassium.

Fish

Like so many other essential vitamins and minerals, fish provides a food source high in B vitamins. Salmon, cod, halibut and snapper are sources of B6, a vitamin needed for the body to produce red blood cells and antibodies. Vitamin B12, another nutrient that aids in the formation of red blood cells can be found in salmon, halibut, shrimp and scallops. Adequate vitamin intake is essential as the B vitamins help support the central nervous system.