Folic acid and Vitamin B12 are two such important nutrients that you should not miss out. For our body to function well and grow normally, both nutrients are important and crucial. A type of anemia, megaloblastic anemia, is caused by a deficiency of these vitamins.

To be specific, a deficiency in folic acid can cause poor growth, reddening of the tongue, pains in the tongue, stomach and intestinal problems such as diarrhea and constipation, diminished appetite, and fatigue or tiredness. A deficiency of Vitamin B12 may highlight similar symptoms as those caused by folic acid deficiency, but it may also be manifested in damage in nerves, numb hands and feet, weakening of the legs, tingling of the hands and feet, paler skin, poor memory, and poor muscle coordination.

If you do not face the dangers of these symptoms, you need to feed yourself with foods rich in folic acid and Vitamin B12. In general, folic acid can be found in meat, legumes, starches, fruits and vegetables. Meat includes liver, the richest source of folic acid, chicken giblets, kidney and egg yolk. For the legumes, dried beans, lentils, split peas, soya products, almonds and nuts are highly recommended. Starches include whole grain breads, wheat flour, potato and sweet potato. You should also regularly eat fruits and vegetables such as spinach, beetroot, Brussels sprouts, broccoli, cabbage, asparagus, bananas, oranges and peaches. Including these foods in your diet would surely be of great value to you. Meanwhile, you can find Vitamin B12 in liver, beef or mutton, chicken, pork or ham, fish and whole eggs; and dairy products such as milk, cheese, yoghurt and maas.

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