Foods rich in folic acid and vitamin B12
Why are folic acid and vitamin B12 so important
Folic Acid and vitamin B12 are needed for body functioning and for normal growth
A lack of these vitamins causes a type of anaemia called megaloblastic anaemia
Causes of folic acid deficiency
- Poor eating habits
- Poor absorption
- Increased requirements e.g. due to growth or pregnancy
- Certain types of medication
- Certain disease conditions
- Alcoholism
- Oral contraceptives (the "pill")
Symptoms of folic acid deficiency
- Poor growth
- Smooth, red and painful tongue
- Stomach and intestinal problems e.g. diarrhoea, constipation
- No appetite
- Fatigue / tiredness
Foods rich in folic acid
| Meat |
Legumes |
Starches |
Fruit and vegetables |
| Liver (best source0 |
Dried beans |
Whole grain breads |
Spinach |
| Chicken giblets |
Lentils |
Wheat flour |
Beetroot |
| Kidney |
Split peas (Dahls) |
Potato |
Brussel Sprouts |
| Egg yolk |
Soya Products |
Sweet potato |
Broccoli |
| |
Almonds |
|
Cabbage |
| |
Nuts |
|
Asparagus |
| |
|
|
Banana |
| |
|
|
Oranges |
| |
|
|
Peaches |
Important Guidelines
- Include more foods that are high in Folic Acid in the diet
- Fruit and vegetables should be eaten raw whenever possible as cooking destroys Folic Acid
- Avoid alcohol in the diet as it leads to Folic Acid deficiency
- Pregnant women have higher requirements for Folic Acid and should take Folic Acid
supplements as advised by the doctor/dietician/nurse.
- Increase the use of wheat flour and soya flour in baking and food preparation
Causes of vitamin B12 Deficiency
- Eating a diet that contains no meat or animal products
- Poor absorption due to certain disease conditions or surgery
- Surgery to the stomach or intestine
- Oral contraceptives (the "pill")
- Smoking
Symptoms of Vitamin B12 Deficiency
Similar symptoms to that of Folic Acid deficiency (see above) including:
- Nerve damage
- Numbness in hands and feet
- Tingling (pins and needles) in hands and feet
- Weakness in legs
- Pale skin
- Poor memory
- Poor muscle coordination
Foods rich in Vitamin B12
- Meat: liver best source; beef/mutton; chicken; pork/ham; fish, whole egg
- Dairy products: milk; cheese; yoghurt; maas
Important Guidelines
- Include more foods high in Vitamin B12 in the diet
- Liver should be included more often in the diet as it is an excellent source of Vitamin B12, folic acid, iron and other important nutrients
- Strict vegetarians, who do not have any dairy products, may require Vitamin B12 supplements
Complied by the KwaZulu-Natal Dietitians : Department of Health
