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Foods rich in folic acid and vitamin B12

Why are folic acid and vitamin B12 so important

Causes of folic acid deficiency

Symptoms of folic acid deficiency

Foods rich in folic acid

Meat Legumes Starches Fruit and Vegetables
liver (best source) dried beans wholegrain breads spinach
chicken giblets lentils wheat flour beetroot
kidney spilt peas (dhals) potato brussel sprouts
egg yolk soya products sweet potato broccoli
  almonds   cabbage
  nuts   asparagus

Important Guidelines

Causes of vitamin B12 Deficiency

Symptoms of Vitamin B12 Deficiency
Similar symptoms to that of Folic Acid deficiency (see above) including:

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

Complied by the KwaZulu-Natal Dietitians : Department of Health

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