68f91c7e_Vitamins___girlshealth_gov__Where_you_get_it
[Vitamin] B vitamins, including B-12 and folic acid (say: FOH-lik ASS-ihd) or folate (say: FOH-layt) [How it helps] Help break down food to give you energy Good for your nervous system Help your body make red blood cells Folic acid or folate prevents a type of birth defect [Where you get it] 
Whole grains, such as whole wheat and oats Fish and shellfish Poultry and lean red meats Eggs Dairy products, like milk and yogurt Leafy green vegetables Beans and peas Orange juice Fortified dry cereals
Vitamins | girlshealth.gov
Where you get it