Vitamin B6 helps with normal brain and nerve function; aids the body to break down proteins; and assists with the production of red blood cells. Food sources include potatoes, spinach, banana, nuts, seeds, red meat, poultry, fish, eggs, fortified cereals.
Thiamin(B1) converts carbohydrates into energy, and aids heart, muscles and nervous system to function properly. Food sources include fortified bread, cereal, pasta, meat, fish, soy foods, dried beans, peas, whole grains (wheat germ).
Niacin(B3) turns food into energy, assists with nerve function, and ensures healthy skin. Food sources include red meat, poultry, fish, hot and cold cereals, nuts.
Riboflavin (B2) is important for good vision; turns carbohydrates into energy; and assists with the production of red blood cells. Food sources include meat, eggs, legumes, nuts, green leafy vegetables, fortified cereals.
Folate (folic acid or B9) is important for the production of DNA, and is important for the production of red blood cells. Food sources include liver, dried beans, legumes, green leafy vegetables, fortified bread, rice, pasta.