Foods High In Vitamin B12 And Folic Acid
Vitamin B12 and folic acid are essential nutrients that our body needs to function properly. They play a crucial role in maintaining healthy nerves, blood cells, and DNA production. Vitamin B12 and folic acid also help prevent anemia and birth defects.
Here are some foods that are rich in Vitamin B12 and folic acid:
Vitamin B12
Vitamin B12 is mainly found in animal-based foods such as:
1. Clams: Clams are one of the best sources of vitamin B12. Just 3 ounces of cooked clams can provide you with 84 micrograms of vitamin B12 which is more than 3 times the daily recommended amount.
2. Beef liver: Beef liver is another excellent source of vitamin B12. One slice of cooked beef liver contains 47 micrograms which is more than twice the daily recommended amount.
3. Salmon: Salmon is a great source of vitamin B12. A 3-ounce serving of cooked salmon can provide you with 4.9 micrograms of vitamin B12.
4. Eggs: Eggs are a good source of vitamin B12. One large egg can provide you with 0.6 micrograms of vitamin B12.
Folic Acid
Folic acid is found in many foods, including:
1. Leafy greens: Dark leafy greens like spinach, kale, and collard greens are rich in folic acid. One cup of cooked spinach contains 263 micrograms of folic acid.
2. Beans: Beans are a great source of folic acid. One cup of cooked lentils contains 358 micrograms of folic acid.
3. Avocado: Avocado is a good source of folic acid. One cup of sliced avocado contains 121 micrograms of folic acid.
4. Citrus fruits: Citrus fruits like oranges and grapefruits are high in folic acid. One medium-sized orange contains 40 micrograms of folic acid.
Conclusion
Ensuring you get enough vitamin B12 and folic acid in your diet is important for maintaining good health. By incorporating these foods into your diet, you can provide your body with the nutrients it needs to function properly.