Things You'll Need:
- Fish
- Fruits
- Livers
- Seafood
- Soy Products
- Vegetables
- Wheat Germ
- Whole-grain Bread
- Brewer's Yeast
- Fruits
- Vegetables
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Step 1
Eat leafy green vegetables, cantaloupe, asparagus, beets and brewer's yeast to get enough folic acid.
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Step 2
Add enriched whole-grain products, broccoli, asparagus, mushrooms, leafy green vegetables, Brussels sprouts and grains such as millet to your diet for adequate B-2, or riboflavin.
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Step 3
Spike your diet with soy products, yeast and cereals for biotin. Beef liver and clams are also a good source.
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Step 4
Eat whole grains, brewer's yeast, wheat germ, oysters and enriched bread for B-1, or thiamine.
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Step 5
Feast on chicken, salmon, potatoes and whole-grain products for B-3, or niacin. Peanuts and peanut butter are also good sources of niacin.
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Step 6
Eat brown rice, soy products, whole grains, bananas, strawberries, leafy green vegetables, wheat germ and oatmeal for B-6, or pyridoxine. Other sources include broccoli, asparagus, fish, chicken and watermelon.
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Step 7
Eat foods of animal origin for B-12, or cobalamin. Vegetarians can get B-12 from fortified products, some fermented soy foods such as miso, and Red Star brand Y3365 yeast.
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Step 8
Find pantothenic acid in a wide variety of plant and animal sources, including eggs, avocados, mushrooms, chicken and oranges.
