The B vitamins are essential in the body. They help regulate blood sugars, maintain healthy blood cell production, support the nervous system, and help keep energy levels high. Three important B vitamins are vitamins B12, B1 and B6. To feed the body the nutrients it needs to maintain a healthy system, it is important to know which foods are high in these specific B vitamins.
Foods Containing Vitamin B12
Vitamin B12 is vital in the body for DNA and RNA production, and to help the body turn the foods that are eaten into energy. Without enough B12, the body can become extremely fatigued. Vegetarians or vegans can easily become deficient in B12, as the usable form is only found in animal meats or animal products. Foods that are very high in vitamin B12 include broiled snapper, calf's liver, salmon and venison. Calf's liver contains the highest level of vitamin B12, at levels more than 41 micrograms per 4-ounce serving. Since most people do not have a taste for liver, they can eat snapper, the next highest food in vitamin B12 content, which contains 3.97 micrograms per 4-ounce serving. The minimum daily required amount of vitamin B12 for adults is around 2.4 micrograms.
Foods Containing Vitamin B1
Vitamin B1 strengthen both the immune system and the nervous system, and can be helpful in reducing stress in the body. Vitamin B1 is commonly found in seeds, beans and peas, making the nutrients available to both meat-eaters and vegetarians. The highest quantity of vitamin B1 is found in raw sunflower seeds, which contain around .82 milligrams of B1 per 1/4 cup. Other foods that contain high levels of vitamin B1 include black beans, peas, Crimini mushrooms, pinto beans and Yellowfin tuna. The minimum daily required amount of vitamin B1 for adults is around 1.2 milligrams.
Foods that Contain Vitamin B6
Vitamin B6 helps the body regulate hormone production and maintain healthy nerve functioning in the brain. Vitamin B6 is found in animal sources, but is available in a some non-animal sources, as well. The most concentrated sources of vitamin B6 includes Yellowfin tuna, spinach, calf's liver, chicken, bell peppers, garlic and bananas. Eating spinach and Yellowfin tuna will deliver both vitamin B6 and vitamin B1, as both contain these B vitamins. The minimum daily required amount of vitamin B6 for an adult is 1.5 milligrams.
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