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
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 |
|
|
|
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 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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