MidLife
Dietary Sources of Folic Acid, B6 and B12
A varied nutritious diet is the best way to provide the right amount of vitamins. The recommended daily amount of folic acid is 400 mcg, B6 is 2mg, and B12 is 6 mcg.
Grain products, beans and legumes, tomatoes, citrus fruits and dark green vegetables are the most common sources of folic acid (folate). Many grain products (breads, cereals, pastas, and flour) are fortified with folic acid. Vitamin B6 is common in meat, fish, poultry, fruits, vegetables and grains. Bananas are great B6 sources with one serving meeting 40 percent of the daily requirement. Like vitamin B6, B12 is common in meat, poultry and fish – but in dairy products, too. Plant products, like fruits, vegetables and beans are not good sources of B12.
Until more research is done, the best way to protect your health is by following a heart-healthy food plan. Discuss any concerns about homocysteine with your health care provider.
