Dietary Sources B12 Folate

Folic acid helps make dna and new cells in your body.

Dietary sources b12 folate. Include more foods high in vitamin b 12 in the diet. Like all essential vitamins folic acid and vitamin b12 are important for normal growth and development. For a reader friendly overview of vitamin b12 see our consumer fact sheet on vitamin b12. Good sources of vitamin b12.

What does folic acid do. Taking 1mg or less a day of folic acid supplements is unlikely to cause any harm. Vitamin b12 is involved in helping the body. Make red blood cells and keeping the nervous system healthy.

Folic acid together with vitamin b12 is necessary to form red blood cells. Food folate is naturally present in a wide variety of foods including vegetables especially dark green leafy vegetables fruits and fruit juices nuts beans peas seafood eggs dairy products meat poultry and grains table 2 4 12 spinach liver asparagus and brussels sprouts are among the foods with the highest folate levels. Summary one cup 240 ml of soy milk contains 2 1 mcg of. Strict vegetarians who do not have dairy products may require vitamin b 12 supplements.

A lack of vitamin b12 could lead to vitamin b12 deficiency anaemia. Release energy from food. The food sources that mostly contribute to folate intakes are vegetables milk and dairy products and fruits while the contribution to vitamin b 12 intakes is mainly supplied from meat and meat products milk and dairy products and fish and shellfish. Liver should be included more often in the diet as it is an excellent source of vitamin b 12 folic acid iron and other important nurtients.

Adding eggs to your diet is a great way to boost your intake of several essential nutrients including folate. Adequate intake ai sources of folate. Just one large egg packs 22 mcg of folate or approximately 6 of the dv 8. The spanish population would largely benefit from an increased ingestion of green leafy.

The above food sources are all unsuitable for people following an entirely plant based diet. Similarly to the vitamin b12 in other fortified sources the vitamin b12 in nondairy milk is synthetically made so it s vegan friendly. Vitamin b12 is a water soluble vitamin that is naturally present in some foods added to others and available as a dietary supplement and a prescription medication. This is a fact sheet intended for health professionals.

The form of folic acid occurring naturally in food is called folate.