Folic acid and vitamin B-12 are nutrients that play a vital role in your health. Folic acid is especially important for women of child bearing years because it helps prevent neural tube birth defects. Adults need 400 mcg of folic acid each day. These numbers increase to 600 mcg during pregnancy and 500 mcg when breastfeeding. Vitamin B-12 plays a role in the development of red blood cells and DNA and supports healthy neurological functioning. The average adult needs 2.4 mcg each day. This number increases to 2.6 mcg for pregnancy and 2.8 for breastfeeding.
Liver
Liver is one of the best sources of both folic acid and vitamin B-12. A three ounce serving of beef liver contains 185 mcg of folic acid, which equates to 45 percent of the recommended daily intake. Vitamin B-12 content in three ounces of beef liver is 48 mcg, which is 800 percent of the daily intake recommendations. If you are deficient in either folic acid or vitamin B-12, beef liver is a good food to increase your levels. Liver is a beneficial food for women who are pregnant or breastfeeding, but be sure it is cooked thoroughly to prevent a food borne illness that could harm your baby.
Fortified Cereals
Eating dry cereal is a good way to help you get an adequate supply of folic acid and vitamin B-12. Many types of cereal are fortified with extra nutrients, up to 100 percent of your daily recommended totals, depending on the brand of cereal you choose. These cereals are a good option if you are a vegetarian because vitamin B-12 is not present in plant foods so you run the risk of a deficiency if you don't eat any animal products.
Eggs
Eggs are a good source of both folic acid and vitamin B-12. One egg contains 25 mcgof folic acid, which is 6 percent of the daily recommendations. The vitamin B-12 content of one egg is .6 mcg, which equates to 10 percent of your recommendations for the day. Eggs are a versatile food that are low in calories and make a good addition to a well-balanced meal plan.
Chicken
Chicken offers a good dose of folic acid and vitamin B-12 and is a good addition to a healthy diet. Most of the folic acid comes from the chicken liver, with 770 mcg per 3.5 oz., which is almost 200 percent of the daily recommendations. A half breast of chicken contains .3 mcg of vitamin B-12, which is 6 percent of what you should be aiming to consume each day.
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