Folic acid is a water-soluble B vitamin and the synthetic form of folate. Folate helps produce and maintain new cells and is needed to make DNA and RNA, the building blocks of cells. Folate is also essential for the metabolism of homocysteine.
Vitamin B12 is an essential water-soluble vitamin that helps maintain healthy nerve and red blood cells and is also needed to make DNA, the genetic material in cells. Vitamin B12 also helps prevent megaloblastic anemia.
Dairy Products
According to the "Journal of American College of Nutrition," relatively new data on actual concentrations in different dairy products show folate-binding proteins, or FBP, occur in unprocessed and pasteurized milk, spray-dried skim milk powder and whey. Fermented milk and most cheeses contain low levels or trace amounts of folate. Milk and other dairy products are also good sources of vitamin B12. A day's supply of vitamin B12 can be obtained by eating a chicken breast plus a hard-boiled egg and 1 cup plain low-fat yogurt.
Animal Products and Beans
Animal sources of folic acid in the diet include organ meats such as beef liver and kidney. Beef liver, fish, poultry and clams are also good sources of vitamin B12. Eggs are also a good source of folic acid and vitamin B12. Beans such as great northern beans, black-eyed peas and vegetarian baked beans are sources of folic acid in the diet. All types of peanuts serve as a protein source of folic acid.
Fortified Food Products and Grains
Enriched, white, long-grain and white rice are all considered sources of folic acid in the diet. Other starches that are sources include enriched egg noodles, wheat germ and whole wheat and white breads. Some breakfast cereals are also fortified with folic acid and vitamin B12. Nutritional yeasts are also fortified with vitamin B12.
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