Folic acid and B12 work hand in hand. The primary coenzyme form of folic acid is part of an enzyme complex that helps transfer a carbon compound during metabolism. This transfer action helps convert Vitamin B12 to a coenzyme form. B12 once in this coenzyme form then helps synthesize the DNA required for all new cell formation. These two vitamins are a crucial part of proper growth, development and repair.
Recommended Daily Allowance (RDA)
RDA is the average daily amount of a nutrient considered adequate by the U.S. government to meet the needs of most healthy people. The RDA for adults intake of folic acid is 400 micrograms/day and for Vitamin B12 is 2.4 micrograms/day.
Food Sources High in Both Folic Acid and B12
Food sources high in both B vitamins are not common. Some of the food sources include liver, fortified grains, breads, cereals, eggs and milk products.
Food Sources High In Each Individual B Vitamin
Food sources that are high in folic acid include leafy green vegetables, legumes, seeds (sunflower seeds), tofu, orange juice, pinto beans, lentils, asparagus, broccoli and tomato juice.
Animal products that are high in Vitamin B12 include meat, fish, poultry, shellfish, milk, cheese and eggs.
Preserving Folic Acid and Vitamin B12
Preserve the amount of folic acid by storing high folate containing foods in a tight container, so as to not allow exposure to excess oxygen, and prepare them with little to no heat.
Vitamin B12 is not as fragile as folic acid; however microwave cooking will destroy it. Vitamin B12 food sources must be prepared on the stove or in the oven to preserve maximum vitamin potency.
References
- Understanding Nutrition; Ellie Whitney and Sharon Rady Rolfes; 2005
- American Cancer Society
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