Importance of Vitamin B 12 and Folic Acid

How does Vitamin B12 works for the body?

  • To make red blood cells and keeping our nervous system healthy.
  • Vitamin B12 helps make DNA, the genetic material in all of your cells.
  • Vitamin B12 also helps prevent megaloblastic anemia, a blood condition that makes people tired and weak.

Good sources of vitamin B12 includes :

  • Meat
  • Fish
  • Milk
  • Cheese
  • Eggs
  • Some fortified breakfast cereals

How much vitamin B12 do I need?
Adults (aged 19 to 64) need about 1.5 micrograms a day of vitamin B12.

If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet.

But as vitamin B12 is not found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it.

What happens if I take too much vitamin B12?

There’s not enough evidence to show what the effects may be of taking high doses of vitamin B12 supplements each day.

Recently my best friend got pregnant and she got prescription to intake folic acid tablets. She got confused because usually women are required to intake iron more due to their tendency to be anemic. It is estimated that more than 40% of pregnant women worldwide are anaemic. At least half of this anaemia burden is assumed to be due to iron deficiency.

The important point to note is ANEMIA isn’t always caused by a lack of iron. Not getting enough folate (folic acid) or B12 can harm your health, too.

Hence, I explained her as a medication, folic acid is used to treat folic acid deficiency and certain types of anemia (lack of red blood cells) caused by folic acid deficiency.

What is folic acid?

Folic acid (folate) is a type of vitamin B. Iron and vitamin B help your body produce and maintain healthy red blood cells.

A synthetic version of the vitamin, known as folic acid, is often added to fortified cereals and vitamins. You can also find folic acid supplements. The human body absorbs folic acid more easily than it does natural folate, but you can get all the folate you need from your diet.

How does folic acid work?

Folic acid helps make healthy red blood cells, which carry oxygen around the body. If we do not have enough folic acid, the body can make abnormally large red blood cells that do not work properly. This causes folate deficiency anaemia, which can cause tiredness and other symptoms.

Instead of depending on folic acid supplements, try and eat food rich in folate.

Good sources of folate

  • Broccoli.
  • Brussels sprouts.
  • Leafy green vegetables, such as cabbage, kale, spring greens and spinach.
  • Peas.
  • Chickpeas and Kidney beans.
  • Breakfast cereals fortified with folic acid

-Apurva

3 thoughts on “Importance of Vitamin B 12 and Folic Acid”

  1. Awesome post, very informative. I don’t eat meat or fish on all days but I do drink milk 2 times a day, so I think my intake should be alright

    Also, what are fortified breakfast cereals?

    Reply
    • Hey, m so glad you liked it. Long time no see. Fortified cereal are those that have nutrients added to them that don’t naturally occur in the food. These foods are meant to improve nutrition and add health benefits. For example, milk is often fortified with vitamin D. for breakfast cereals like cornflakes, bournvita and others that had added vitamins and supplements

      Reply

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