Folic acid is the man-made form of folate, which is a B vitamin. The body uses folic acid more efficiently than folate, according to the National Women's Health Information Center, and it may prevent brain-related birth defects. The recommended daily intake ranges from 400 micrograms (mcg) in adults to 800 mcg for pregnant women. Vitamin B12 helps form red blood cells, so a deficiency of this vitamin can result in anemia. The daily recommended intake of vitamin B12 is 2.4 to 2.8 mcg. Both folate and vitamin B12 can be found in many foods.
Fortified Cereal
Many breakfast cereals contain several vitamins and minerals, including folic acid and vitamin B12. A convenient way to ensure that one consumes enough folic acid is to eat breakfast cereals that have been fortified with the vitamin. For example, Total brand cereal contains 100 percent of the recommended daily value of both vitamin B12 and folic acid per three-fourths-cup serving. According to the American College of Physicians, other fortified cereals that are good sources of folic acid include Cheerios, Product 19 and Smart Start.
Fruits and Vegetables
Fruits and vegetables provide more than one third of the folate in American diets, according to The Ohio State University. Good sources of folate include asparagus and spinach, which have 33 percent of the daily value. Tomato juice, Brussels sprouts and oranges each have 12 percent of the daily value of folate. Fruits and vegetables contain very little vitamin B12.
Liver
Beef liver is high in vitamin B12, with 48 mcg per 3.5 oz serving, or 800 percent of the daily value, and 217 mcg of folate, or 54 percent of the daily value. Chicken liver has high levels of folate. A 3.5 oz serving contains 770 mcg, which is 193 percent of the daily value.
Dried Beans and Lentils
Beans and lentils are not only good sources of fiber and protein, but they also have folate. For example, a half cup of cooked lentils has 180 mcg of folate, while the same amount of black beans has 128 mcg and kidney beans have 115 mcg.
Fish
Several types of fish have high levels of vitamin B12. A 3 oz serving of wild rainbow trout has 5.4 mcg of vitamin B12, or 90 percent of the daily value. The same size serving of Sockeye salmon has 4.9 mcg and farmed trout has 4.2 mcg. Haddock and tuna have 1.2 mcg and 1.0 mcg, respectively.
References
- The National Women's Health Information Center: Folic Acid
- MedlinePlus: B Vitamins
- General Mills: Total Cereal
- American College of Physicians: Folic Acid
- National Institutes of Health: Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin B12
- Ohio State University Extension Fact Sheet: Folate (Folacin, Folic Acid)
