Dietary sources of folate and vitamin B12
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Major Dietary Sources of Folate
Folate is primarily found in plant-based foods. The main dietary sources include leafy green vegetables, legumes, some fruits, and cereals. In Spain, vegetables contribute the most to folate intake (about 22–25%), followed by cereals (about 11%) . In North America, grains, fruits, and vegetables together account for about 67% of folate intake in children . Legumes and leafy greens are especially rich in folate, and populations with low intake of these foods are at higher risk of deficiency De Benoist2008Allen2008.
In the United States, natural food folate intake is often below recommended levels, but folic acid fortification of enriched cereal grain products (ECGP), ready-to-eat cereals (RTE), and supplements (SUP) significantly boosts total folate intake Zhou2022Zhou2023. Folic acid from fortified foods and supplements is absorbed more efficiently than natural food folate .
Major Dietary Sources of Vitamin B12
Vitamin B12 is found almost exclusively in animal-source foods. The main dietary sources are meat and meat products, milk and dairy products, eggs, and fish. In Spain, meat and meat products (26%) and milk and dairy products (27%) are the top contributors to B12 intake . In North America, dairy, meats, and eggs provide the majority of B12 for children (63–84%) .
Because plant foods do not naturally contain vitamin B12, vegetarians and especially vegans are at higher risk of deficiency unless they consume fortified foods or supplements De Benoist2008Allen2008Gallego‐Narbón2019. In the U.S., vitamin B12 intake is mainly from food and supplements, with supplement users having much higher intakes and better biomarker status .
Fortified Foods and Supplements as Key Sources
In countries with mandatory or voluntary fortification, such as the U.S. and Canada, enriched cereal grain products and ready-to-eat cereals are major sources of folic acid, and supplements further increase intake Zhou2022Zhou2023Wiedeman2022. Adults who consume both fortified foods and supplements have the highest folate and B12 status Zhou2022Zhou2023. However, only animal-source foods and supplements provide vitamin B12, making supplementation essential for those on plant-based diets De Benoist2008Gallego‐Narbón2019.
Population Adequacy and Deficiency Risks
Most U.S. adults and children meet recommended intakes for folate and vitamin B12 due to fortification and supplement use, with deficiencies being rare Zhou2022Zhou2023Wiedeman2022. In Spain, while B12 intake is generally adequate, folate intake is often insufficient, highlighting the need for improved dietary strategies . Vegetarians and vegans, especially those not using supplements, are at higher risk for B12 deficiency, even if their folate status is high .
Conclusion
Folate is mainly obtained from vegetables, legumes, fruits, and fortified cereals, while vitamin B12 is found in animal-source foods and supplements. Fortification and supplementation play a crucial role in meeting recommended intakes, especially for populations at risk of deficiency, such as vegetarians and vegans. Ensuring a varied diet with these key sources is important for maintaining adequate folate and vitamin B12 status Partearroyo2017Zhou2022Zhou2023+4 MORE.
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