Which Foods Have Vitamin B12 And Folic Acid
Vitamin B12 and folic acid are essential nutrients that play a vital role in the proper functioning of the body. Both of these nutrients are required for the formation of red blood cells, DNA synthesis, and the proper functioning of the nervous system. It is important to include foods that are rich in vitamin B12 and folic acid in your daily diet. Here is a list of foods that are excellent sources of these essential nutrients.
Animal-Based Foods Rich In Vitamin B12
Beef liver is one of the richest sources of vitamin B12, with a single 3-ounce serving providing more than 1,000% of the recommended daily intake (RDI). Other animal-based foods that are rich in vitamin B12 include:
- Clams
- Tuna
- Salmon
- Trout
- Haddock
- Milk
- Cheese
- Eggs
Plant-Based Foods Rich In Folic Acid
Folic acid is found in a variety of plant-based foods. Here are some examples of foods that are rich in folic acid:
- Spinach
- Broccoli
- Brussels sprouts
- Asparagus
- Lentils
- Black beans
- Avocado
- Oranges
Animal-Based Foods Rich In Both Vitamin B12 And Folic Acid
Some animal-based foods are rich in both vitamin B12 and folic acid. Here are some examples:
- Salmon
- Tuna
- Trout
- Haddock
- Beef liver
- Eggs
Fortified Foods
Fortified foods are also a good source of vitamin B12 and folic acid. These foods have been enriched with these nutrients to help people meet their daily intake requirements. Some examples of fortified foods include:
- Cereals
- Soy milk
- Energy bars
- Nutritional yeast
Conclusion
Vitamin B12 and folic acid are essential nutrients that are required for the proper functioning of the body. Including foods that are rich in these nutrients in your diet is important for maintaining good health. Animal-based foods such as beef liver, clams, tuna, salmon, and eggs are rich sources of vitamin B12. Plant-based foods such as spinach, broccoli, lentils, and avocado are rich in folic acid. Some foods such as salmon, tuna, and beef liver are rich in both vitamin B12 and folic acid. Fortified foods such as cereals, soy milk, and nutritional yeast are also a good source of these essential nutrients. By including these foods in your diet, you can ensure that you are getting the recommended daily intake of vitamin B12 and folic acid.