Good nutrition during pregnancy provides the necessary vitamins and minerals for your health and the health and development of your growing baby. Folic acid and vitamin B-12 are two nutrients that are important during pregnancy. Folic acid helps prevent neural tube defects, which are birth defects related to the brain and spinal cord. Vitamin B-12 aids in the formation of red blood cells and also is important in creating DNA. Some foods are good sources of both of these nutrients.
Animal Sources
One of the best sources of both folic acid and vitamin B-12 is beef liver. It contains 48 mcg of vitamin B-12, which represents 800 percent of the daily value of the vitamin. Beef liver also contains 185 mcg of folic acid which is nearly half of the daily value at 45 percent. Eggs are a good source of both nutrients as well. Other sources of vitamin B-12 include fish such as trout, salmon and haddock. Yogurt, milk and cheese also provide vitamin B-12.
Fruits, Vegetables and Legumes
Fruits and vegetables are good sources of folic acid. Vegetables such as spinach, beets, asparagus and cabbage top the list. Bananas, oranges and peaches also contain folic acid. Dried beans, split peas and lentils are members of the legume family that are good sources of folic acid. Vitamin B-12 does not occur naturally in most plant-based foods.
Starches
Many breakfast cereals are fortified with both vitamin B-12 and folic acid. Typically, these cereals are fortified with 100 percent of the daily value for both nutrients. Breads and flours are also fortified to contain B-12 and folic acid. Both white potatoes and sweet potatoes are good sources of folic acid.
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