Foods rich in folic acid and vitamin B₁₂

Why are folic acid and vitamin B₁₂ so important

• Folic Acid and vitamin B₁₂ are neededf for body functioning and for normal growth
  
• A lack of these vitamins causes a type of anaemi 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 instestinal problems e.g. diarrhoea, constipation
  
• No appetite
  
• Fatigue / tiredness

Foods rich in folic acid

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 deciciency
  
• Pregnant women have higher requirements for Folic Acidand should take Folic Acid supplementsas advised by teh 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 cetain 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
  
• Weekness 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 nurtients.
  
• Strict vegetarians, who do not have dairy products, may require Vitamin B₁₂ supplements

Complied by the KwaZulu-Natal Dietitians : Department of Health

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