Folic acid, or folate, and Vitamin B12 are important in maintaining red blood cell health and nerve cells, per the National Institutes of Health. Folate is in the B vitamin family and occurs naturally in food, just like vitamin B12. Both vitamins can be taken as a supplement or by consuming specific food sources. A deficiency in either vitamin is likely to lead to anemia, fatigue, weakness and even digestive disorders. Pregnant women can lower the risk of delivering a low birth weight baby, having a preterm delivery, and/or a baby with neural tube defects by ensuring they meet the daily recommended levels of folate, according to the National Institutes of Health. Vegans, those who do not consume any animal product or by-product, must make up for lacking B12 in their diet by taking a vitamin B12 supplement. Vegetarians that allow fish and/or dairy have a better chance of consuming enough B12 through foods instead of a dietary supplement.
Proteins
Beef liver is one food source that contains both folic acid and vitamin B12. Folic acid is found more often in dark green vegetables. Pairing salmon (which contains B12) with a spinach salad (which contains folic acid) will ensure both nutrients are consumed together.
Eating a whole egg will also provide between 6 to 10 percent of the daily recommended value of both B12 and folate, per the National Institute of Health. Several other animal products, like chicken breast, contain B12 but not folate.
Fortified Products
Many commercial cereal products are fortified with B12 and also with folate. These products can be helpful for vegans and vegetarians in attaining the daily amount of these vitamins. Some breads are also fortified with these vitamins and will be marked as such.
Staple Sources
Eating a variety of dark, green and leafy vegetables will add folate to the diet. Beans and legumes are also excellent sources of folic acid. Some of the choices for foods containing B12 include a variety of fish and shellfish, most animal products, and many dairy products like yogurt and milk. It may be easier to combine a food containing folic acid with one that contains B12 than it is to find a single food containing both vitamins.
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