Dietary Sources Of B12 And Folate

Complications of vitamin b12 or folate deficiency anaemia.

Dietary sources of b12 and folate. Folic acid and vitamin b 12 are neededf for body functioning and for normal growth. Folic acid helps make dna and new cells in your body. Similarly to the vitamin b12 in other fortified sources the vitamin b12 in nondairy milk is synthetically made so it s vegan friendly. Why are folic acid and vitamin b 12 so important.

For a reader friendly overview of vitamin b12 see our consumer fact sheet on vitamin b12. Adequate intake ai sources of folate. However too much folic acid can mask a vitamin b12 deficiency. Foods rich in folic acid and vitamin b 12.

The best sources of folate include green vegetables such as broccoli brussels sprouts and peas. Although it s uncommon vitamin b12 or folate deficiency with or without anaemia can lead to complications particularly if you have been deficient in vitamin b12 or folate for some time. Like all essential vitamins folic acid and vitamin b12 are important for normal growth and development. Summary one cup 240 ml of soy milk contains 2 1 mcg of.

Research suggests that high folate levels can even exacerbate the anemia and cognitive symptoms associated with a lack of vitamin b12. Results were derived from the anibes cross sectional study using a nationally representative sample of the spanish population 9 75 years n 2 009. Causes of folic acid deficiency. B12 is needed for metabolism and a healthy nervous system.

The present study aims to evaluate main dietary folate and vitamin b12 sources and intakes in the spanish population. 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. Just one large egg packs 22 mcg of folate or approximately 6 of the dv 8. Adding eggs to your diet is a great way to boost your intake of several essential nutrients including folate.

Materials and methods results were derived from the anibes cross sectional study using a nationally representative sample of the spanish population 9 75 years n 2 009. A lack of these vitamins causes a type of anaemi called megaloblastic anaemia.