Vitamins are essential for normal growth and development, and are required for many chemical reactions that take place in your body. Vitamin B-6, B-12 and folic acid compose part of the B-complex vitamins and play a vital role in the production of red blood cells. Each B vitamin contributes to your health in a different way: B-6 helps make hormones and antibodies that fight infection; B-12 assists metabolism and a healthy nervous system; and folic acid helps form DNA and new cells.
Recommendations
The recommended dietary allowance, or RDA, of B-6 is 1.3 mg for adults ages 19 to 50. The RDA of B-12 is 2.4 mcg for ages 14 and over. The RDA of folic acid is 400 mcg for ages 14 and over and 600 mcg for pregnant women. A low intake in these vitamins can increase your risk of developing stroke and heart disease, notes the Office of Dietary Supplements.
Vitamins B6
Vitamin B-6 can be obtained from animal and plant sources. Chicken, lamb, turkey, beef and fish are excellent sources of B-6. Half a chicken breast offers 0.6 mg and 1 cup turkey offers 0.8 mg of B-6. The US Department of Agriculture lists salmon, halibut, tuna and swordfish as good fish sources of B-6. Salmon and tuna provide 10 percent of the daily value in a 3 oz. serving. Breakfast cereals, banana, spinach, avocado, garbanzo beans, white rice, chestnuts and tomato products are also good sources of B-6.
Vitamin B12
Vitamin B-12 is found naturally in animal foods. Beef liver and clams are suggested as top sources of B-12 by the USDA. Beef liver provides 800 percent of the daily value in one slice and clams provide 570 percent in a 3-oz. serving. Trout, salmon and haddock are also good sources of B-12. Reasonable amounts of B-12 is found in milk, cheese, yogurt, eggs and chicken. If you are a strict vegetarian, eat fortified breakfast cereals to increase your daily B-12 intake. Cereals can provide from 25 to 100 percent of your daily value in one serving.
Folic Acid
Lentils, beans, spinach, asparagus, turnip greens, broccoli and avocado are good plant sources of folic acid. Consume fortified foods, such as cereals, rice, bread and noodles to help reach your daily allowance. Turkey and chicken are some of the best sources of B-12. Turkey provides 486 mcg and chicken provides 373 mcg in 1 cup.
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