The B vitamins are B1 (thiamine), B2 (riboflavin), niacin, B6 (pyridoxine), B12 and folate.
These nutrients are essential for supporting the body's rate of metabolism, for producing energy and for the immune system – to fight disease and infection.

Folate is also especially important during pregnancy and having enough folate reduces the risk of serious birth defects of the spine and brain, also known as neural tube defects.

The easiest way to get your B vitamins is to eat foods rich in these vitamins, and there are plenty of them.

Vitamin B1 (Thiamin): Pork, green peas and whole grains and enriched-grain products like bread, rice, pasta, tortillas and fortified cereals.

Vitamin B2 (Riboflavin): Milk and dairy foods, enriched bread and other grain products, salmon, chicken, eggs and leafy green vegetables like spinach.

Niacin: High-protein foods like peanut butter, beans, beef, poultry, fish, avocado and enriched and fortified grain products.

Vitamin B6 (Pyridoxine): Potato, banana, beef, fortified cereals, whole grains, nuts, beans, pork, chicken and fish.

Vitamin B12: Milk and dairy foods, meat, fish (especially salmon), poultry and eggs
Folate: Spinach, green leafy vegetables, oranges, broccoli, peanuts, avocado, enriched-grain products and fortified breakfast cereal.