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Could Your Diet Be Missing These Essential Nutrients?
Published: Sep 20, 2024
Vitamin B12 and folate are crucial for your health, but not everyone gets enough from their diet. Learn how to ensure you're not missing out.
Sources of Vitamin B12
Vitamin B12 is primarily found in animal products like meat, dairy, and eggs. Vegans need to be cautious as plant foods generally don't provide vitamin B12, making supplements or fortified foods essential.
Where to Find Folate
Folate is abundant in dark green leafy vegetables and fortified grains. Folate-rich diets are important for preventing deficiencies, especially for pregnant women who need extra folate for fetal development.
Dietary Recommendations
The recommended daily intake for vitamin B12 is 2.4 mcg for adults, increasing during pregnancy and lactation. Folate requirements range from 400 mcg to 600 mcg during pregnancy, emphasizing the importance of a balanced diet.
Frequently Asked Questions
Yes, a balanced diet can prevent most vitamin B12 and folate deficiencies.
Dark green leafy vegetables and fortified grains are rich in folate.
Vegans often need vitamin B12 supplements to meet their needs.
Pregnant women need about 600 mcg of folate daily.
Key Takeaways
A well-planned diet can help you meet your vitamin B12 and folate needs.
References
- https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
- Crider KS, Bailey LB, Berry RJ. Folic acid food fortification-its history, effect, concerns, and future directions. Nutrients 2011; 3:370.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic. Always discuss health information with your healthcare provider.
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