Although your vitamin B12 and folate daily requirements are minute, each is crucial to the formation of red blood cells and genetic material like DNA and RNA. Vitamin B12, or cobalamin, and folate, as folic acid, are available in meats, fruits, vegetables and fortified foods. A deficiency of either or both causes serious health problems, including birth defects and a severe form of anemia.
Meats
Your primary source of vitamin B12 is animal protein, including fish, meat, poultry, clams, eggs, milk and dairy products. Folate and vitamin B12 have a naturally occurring source in beef liver. A deficiency of vitamin B12 can occur if you are a vegan, you must take supplements to avoid anemia. Anemia symptoms include fatigue, weakness, dizziness and a sore mouth and tongue.
Fruits and Vegetables
Sources of folate include leafy green vegetables, like spinach and turnip greens. Citrus fruits and juices, like orange and grapefruit juice, and dried beans and peas can also help meet your daily requirement of folate. Vitamin B12 is not available in fruits and vegetables and must be supplemented if protein is restricted in your diet. Lab tests can pinpoint deficiencies if your diet is lacking either vitamin.
Fortified Foods
Folic acid, the synthetic form of folate, is added to grain products as regulated by the Food and Drug Administration since 1996. For pregnant women, a lack of folate in the diet causes birth defects, such as spina bifida. This phenomenon initiated the FDA regulation. Both vitamin B12 and folic acid are added to fortified breads, cereals, yeasts, pastas and rice; values are indicated on the product package label.
Member Comments