Food Rich With Vitamin B12 And Folic Acid
Vitamin B12 and folic acid are essential nutrients that are needed for the proper functioning of the body. Vitamin B12 helps in the formation of red blood cells and nerve cells, while folic acid is necessary for the formation of DNA and RNA. Lack of these nutrients can lead to serious health problems such as anemia, birth defects, and neurological disorders. The best way to get these nutrients is through a healthy and balanced diet. Here are some foods that are rich in vitamin B12 and folic acid.
Meat and Poultry
Meat and poultry are excellent sources of vitamin B12. Beef liver, in particular, is a rich source of vitamin B12, providing more than 1500% of the daily recommended intake in just one serving. Other meat sources of vitamin B12 include beef, lamb, chicken, turkey, and pork. Poultry such as chicken and turkey are also rich in folic acid.
Seafood
Seafood is another great source of vitamin B12. Fatty fish such as salmon, trout, and tuna are high in vitamin B12, as are shellfish such as clams, oysters, and mussels. Some types of seaweed, such as nori, are also rich in vitamin B12.
Eggs and Dairy Products
Eggs and dairy products such as milk, cheese, and yogurt are also good sources of vitamin B12. One large egg provides about 6% of the daily recommended intake of vitamin B12, while a cup of milk provides about 18%. Some dairy products, such as cheese and yogurt, are also high in folic acid.
Vegetables and Fruits
While vegetables and fruits are not rich sources of vitamin B12, some do contain folic acid. Leafy greens such as spinach, broccoli, and asparagus are high in folic acid, as are citrus fruits such as oranges and grapefruits. Other good sources of folic acid include beans, peas, and lentils.
Fortified Foods
Many foods, such as breakfast cereals, bread, and plant-based milk, are fortified with vitamin B12 and folic acid. These fortified foods can be a good source of these nutrients, especially for vegetarians and vegans who may have difficulty getting enough vitamin B12 from their diets.
Conclusion
Eating a balanced diet that includes a variety of foods can help ensure that you get enough vitamin B12 and folic acid. If you are at risk of deficiency, such as if you are pregnant or have a medical condition that affects nutrient absorption, talk to your doctor about whether you may need supplements. Remember to prioritize a healthy diet and lifestyle to promote overall wellbeing.