Folic acid is a synthetic version of folate---a B vitamin that helps the body develop and produce new cells. According to the National Institutes of Health's Office of Dietary Supplements, Vitamin B12 is found naturally in some foods and added in others, and it plays a significant role in brain function and red blood cell production. Though dietary supplements can support the wellness of people with particular health problems, the American Dietetic Association recommends a nutrient-rich, balanced diet as the optimum way to reap vital nutrients.
Fortified Foods
Since folic acid is a synthetic version of folate, it is found only in fortified foods and supplements. Common fortified foods include cold breakfast cereals, white and whole wheat breads, egg noodles and long-grain and enriched varieties of rice. Though folate from food sources, such as various fruits, vegetables and beans, can be consumed in plentiful amounts, exceeding 1,000 micrograms of folic acid daily can cause vitamin B12 deficiency, according to the Office of Dietary Supplements. To prevent this occurrence, check food packaging for specific folic acid content and adhere to appropriate portion sizes. Vitamin B12 is also found in numerous fortified cereals, breads and other foods. Foods fortified with vitamin B12 provide valuable food options for people who do not consume meat, fish, eggs or dairy products.
Meat and Fish
Meat and fish provide rich amounts of nutrients, including protein, iron, zinc and vitamin B12. According to the Office of Dietary Supplements, one slice of braised beef supplies 800 percent of most adults' recommended daily allowance, or RDA, of the nutrient. Additional valuable sources include clams, trout, salmon, walleye, sirloin steak, ground beef, haddock, tuna, ham and chicken. To maintain positive heart health, choose lean meat and poultry sources most often, since high-fat variations tend to contribute dense amounts of saturated fat. Fish tend to be lean or provide heart-healthy omega-3 fats.
Dairy Products and Eggs
Eggs and dairy products, such as milk, yogurt and cheeses, provide valuable amounts of vitamin B12. Though not as rich in the nutrient as meats and fish, one cup of plain yogurt supplies one-quarter of most adults' RDA, according to the Office of Dietary Supplements. One cup of milk provides roughly 15 percent of adults' RDA and one egg provides approximately 10 percent. Dairy products also provide rich amounts of calcium and vitamin D, which play vital roles in bone health. Consume a variety of dairy products regularly to reap most benefits. Though egg yolks contain cholesterol, egg whites are cholesterol-free. If you have high-cholesterol, Mayo Clinic cardiologist, Thomas Behrenbeck, M.D., suggests limiting your intake to one egg daily or aiming for no more than 200 mg of cholesterol daily.
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