Foods with folic acid and vitamin B12: list, review

What are the functions of B12 and B9

Vitamin B12 and folic acid - water-soluble substances, which are produced in the intestine, into the body with food and medical drugs. Foods rich in folic acid and vitamin B12 are available and easy to prepare. It should be borne in mind that these vitamins have a low resistance to heat treatment.

Vitamin B12 and folic acid are involved in such processes:

• in fat and carbohydrate metabolism;
• the liver and nervous system;
• in the formation of neural tube during pregnancy;
• affect blood clotting;
• lower cholesterol, etc.

Both vitamin beneficial effect on the work of the organs and body systems, bringing great benefits:

• CNS;
• It strengthens the immune system;
• improving reproductive function;
• reduction in the rate of blood pressure;
• anti-allergic effect;
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• improved memory;
• ensuring healthy sleep;
• improvement of appetite;
• anemia (with a lack of iron in the body, B9 and B12);
• dermatologic disease, etc.

Note! Particularly effective is the simultaneous reception B9 and B12

List of foods containing vitamin B12 and B9

Tsianokobolomin (vitamin B12) contain animal products. It is very rich in beef liver. Vegetables and fruits do not contain B12, but their use contributes to the development of B12 directly by the body itself. Such products include, for example, beetroot.

Folic acid is found in foods of plant and animal origin, which is an important component of metabolic processes in the body and engaging in haematopoiesis. Most of it is found in liver, vegetables, nuts and seeds.

Products containing B12 and folic acid are presented in the table below.

Product name	Entry 200 g of product, mg
Occurrence of vitamin B12
Beef liver	120
pork liver	60
Chicken liver	32
Chicken meat	1
Egg	1
Cheese	3
Kefir 1%	0,8
Herring	26
Sardine	17
folic acid Entry
Spinach	388
Beet	218
Corn	48
Potatoes	18
Asparagus	524
Avocado	162
Watermelon	70
Kiwi	50
beans	320
Buckwheat	56
Sesame	210
Peanut	480
walnut	154
beef liver	480
pork liver	450
Cod liver	220
cow milk	10
Butter	20
Cream	20
Chicken egg	14
clabber	15

Lack of vitamins B12 and B9

Deficiency of vitamin B12 can occur under the following conditions:

• Prolonged rejection of products to which it is included;
• Used products E200 preservatives;
• prolonged use of certain medications (control pills, anticonvulsants etc.);
• in a number of gastrointestinal diseases (including the infection of worms, enterocolitis).

Note! With long-term shortfall of vitamin B12 in the body may develop a B12-deficiency anemia is a serious metabolic disturbances.

Lack of folic acid the body leads to poor health, apathy, disturbances in bodies, mental disorders. With long-term shortfall of folic acid by the body develops dangerous type of anemia that requires serious treatment and may even cause death.

Vitamin B12 and folic acid in foods should always be ingested along with other vitamins that promote good absorption of nutrients. At their shortage during pregnancy and in certain diseases of the diet may be supplemented by the use of pharmaceutical agents from entering vitamin B12 and folic acid.

sources:

Vidal: https://www.vidal.ru/drugs/folic_acid__33566
GRLS: https://grls.rosminzdrav.ru/Grls_View_v2.aspx? routingGuid = 41e55b8d-98b2-40bf-8a79-92c1ecc3a912 & t =

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