B-6, B-12 and folic acid are water-soluble vitamins. Vitamin B-6 aids in the immune system's production of antibodies, and assists in maintaining healthy nerve function and producing red blood cells. Vitamin B-12 is essential in the formation of red blood cells, the maintenance of the central nervous system and in cellular metabolism. Folic acid assists in the production and maintenance of new cells, making it especially important during times of rapid cellular division, including pregnancy. Supplements are often used to ensure these vitamins are consumed on a daily basis. However, if you must abruptly stop taking vitamin B-6, B-12 and folic acid supplements, alternative means of acquiring these vitamins are available.
Step 1
Discontinue use of your folic acid and vitamins B-6 and B-12 supplements. No tapering or weaning is required, though it is important to immediately make dietary changes to avoid vitamin deficiencies.
Step 2
Include poultry, fish and liver in your daily diet. These foods are rich in vitamin B-6 and B-12. Beans, eggs and nuts are other healthy choices high in vitamin B-6.
Step 3
Enjoy a variety of fruits and green leafy vegetables, many of which are high in folic acid. Choices rich in folic acid include oranges, broccoli, tomatoes, romaine lettuce, turnip greens, peas, avocado, papaya, cantaloupe, spinach and asparagus.
Step 4
Consume fortified breads, cereals and pastas, all of which contain vitamins B-6, B-12 and folic acid.
References
- "Contemporary Nutrition"; Gordon M. Wardlaw and Anne M. Smith; 2007
- "Basic Nutrition and Diet Therapy"; Staci Nix; 2005
- "Nutrition: Concepts and Controversies"; Frances Sizer; 2008
Member Comments