Folic acid and B12 are two of the eight vitamins that make up the B vitamin group, called B-complex vitamins. Folic acid and B12 play a vital role in the formation of DNA, the genetic material in your body cells. These vitamins work together to form red blood cells, which transports oxygen around your body, notes the University of Maryland. Adults require 2.4 mcg of B12 and 400 mcg of folic acid on a daily basis, recommends the U.S. Department of Agriculture.
Liver, Eggs and Dairy Foods
Liver and eggs are rich sources of folic acid and B12, notes the Office of Dietary Supplements. Beef liver contains 185 mcg of folic acid and 71 mcg of B12 per 3 oz. One large egg contains 25 mcg of folic acid and 0.6 mcg of B12. Dairy foods -- including milk, cheese and yogurt -- provide a good dietary source of B12. For example, plain yogurt provides 25 percent of the daily value in one cup.
Fish, Poultry and Beef
B12 is found in seafoods, such as clams, oysters, tuna, salmon, pollock and herring, notes the National Nutrient Database developed by the U.S. Department of Agriculture. Canned tuna in water contains 2.5 mcg and clams contain 15.8 mcg of B12 per 3 oz. serving. Lamb, chicken and turkey also provide a good dietary source of B12. For example, turkey contains 48.2 mcg and chicken contains 13.7 mcg in one cup.
Plant Sources
MedlinePlus lists beans, legumes and green leafy vegetables as good dietary sources of folic acid. Frozen spinach provides 25 percent and frozen broccoli provides 15 of the daily value in half a cup. Great northern beans provide 20 percent and papaya provides 6 percent of the daily value in half a cup. Folic acid is also found in whole grains. For example, wheat germ provides 10 percent of the daily value in 2 tablespoons.
Fortified Foods
Folic acid and B12 are added to certain food products to increase your daily intake. These vitamins are added to breakfast cereals, providing up to 100 percent of the daily value in one serving. B12 is also added to meat substitutes and nondairy milk. Folic acid is added to white rice, egg noodles, bread and fruit juices. White rice and egg noodles provide 15 percent of the daily value in half a cup.
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