Vitamins B6 and B12

What It Does for You
The B complex of vitamins (especially B6 and B12) keep blood, nerves, and the immune system functioning properly. A deficiency may be a risk factor for heart disease and stroke.

How Much You Need Daily
The recommended dietary allowance (RDA) is 1.3 milligrams for B6 and 2.4 micrograms for B12.

Best Food Sources
B6 is plentiful in whole grains, bananas, beans, nuts, wheat germ, chicken, and fish. B12 is found in beef, pork, poultry, eggs, fish, and dairy.

How to Eat Enough of It
One cup of plain yogurt and a banana, one ounce of sunflower seeds, and three ounces of roast beef will fill your B12 and B6 quotas. B12 is found only in animal products, so vegans should take a supplement.