Foods Containing Vitamin B6 & B12

Foods containing vitamin B6 and B12 are generally beneficial to the body. There are many delicious foods that contain these two B complex vitamins as well as other nutrients. B vitamins help to improve nervous system health, cell communication, and energy levels. B vitamins also assist the body with dealing with stress. According to the Harvard School of Health, B vitamins also improve cardiovascular health.

Strong Sources

According to the Mayo Clinic, one day's supply of vitamin B12 can be obtained in one hard boiled egg, one chicken breast, and one cup of raisin brain. The Mayo Clinic also says that vitamin B6 can be found in fish, liver, milk, cheese, eggs, carrots, spinach, grains, and legumes. All of these foods also contain trace amounts of all the other B-complex vitamins including B5 and folic acid, making each food a good source for both vitamin B6 and vitamin B12. Other good sources of these vitamins include brewer's yeast, egg yolks, meat, berries, and green leafy vegetables.

Superfood

In addition to eating a well-balanced diet of proteins, nuts, berries, and vegetables you can also benefit by including B vitamin enriched super foods to your diet. Spirulina is a blue green sea algae that contains high levels of all the B vitamins in addition to amino acids, minerals, and other nutrients. Spirulina can be consumed whole or in mineral or pill form.

Considerations

To get the most out of B vitamin enriched foods, steam your vegetables rather than frying them. Steaming helps to hold most of the nutrition in the plant. Some nutrients may be lost, but most of the vitamins will still be intact if you lightly steam your food. You can also eat your vegetables raw to benefit from all the B vitamins and other minerals and enzymes. Sprinkle olive or grape seed oil on your salads or favorite vegetables. These oils contain omega-3 fatty acids which reduce inflammation and improve cell communication, which helps the B vitamins to do their jobs even better.

Benefits

Eating foods that are rich in vitamin B6 and vitamin B12 provide many benefits to the body. Vitamin B12 is very helpful at preventing the onset of fatigue. In addition foods that contain vitamin B12 improve mental clarity, emotional stability, and reduce the risk of heart disease. Foods that contain vitamin B6 improve irritability, acne, eczema, dandruff, nausea, and pms.

Considerations

If you plan to eat foods that contain high levels of both vitamin B12 and vitamin B6 you may want to also consider drinking plenty of pure water as well. Water is the transport system for nutrients. Water delivers vitamins to the cells where they are needed, while removing wastes out of the body. If your body is dehydrated you will not benefit as much from B vitamin enriched foods because many of the vitamins will be lost. If you want to make a dramatic difference in your health eat foods that contain both types of B vitamins two to three times daily.

References

• Harvard School of Public Health
• Science Daily
• Office of Dietary Supplements

Resources

• Mayo Clinic- Vitamin B12
• Mayo Clinic- Vitamin B6
• Spirulina