B vitamins are an important for converting food to energy in the body. Folate, vitamin B6 and B12 are found in foods of animal origin, like meat, fish and dairy, and are water-soluble. These tend not to be stored in appreciable amounts, which makes their regular consumption a necessity. The greatest concentration of B6 is in meats, whole grains (especially wheat), vegetables and nuts. Turn to liver as a meat source for B6 (but mind your portions as organ meats are a concentrated source of cholesterol), and oatmeal, which is also a superior source. Bananas, white meat chicken, potatoes and avocado are also good. The richest sources of vitamin B12 are liver, kidneys, canned clams and oysters. Dietary folates are absorbed as folic acid, and folate is essential for the formation of both red and white blood cells. You’ll find black-eyed peas, white beans, spinach are all good sources, as are lentils and raisins.
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