Describe about food rich in iron, folic acid and vitamin B12 .
Iron: Liver, meat, poultry, seafood and fish; cereals, green leafy vegetables (e.g.,
spinach), nuts, peas, legumes and dried fruits (e.g., apricots). It is important to
remember that cow’s milk and breast milk are deficient in iron. Daily requirement
in males: 0.5–1 mg/day, and in menstruating women: 1–3 mg/day.
Folic acid: Fruits, green leafy vegetables and animal protein (e.g., liver, kidney, yeast).
Daily requirement is 200 μg.
Vitamin B12: Meat, egg, kidney, liver, heart and dairy products; vegetables are
deficient in vitamin B12 (true vegetarian suffer from its deficiency). Daily requirement is
1–2 μg.
NB: The so-called haematinics (nutrients required for the formation of blood cells) are
iron, folic acid, and B12.
Iron: Liver, meat, poultry, seafood and fish; cereals, green leafy vegetables (e.g.,
spinach), nuts, peas, legumes and dried fruits (e.g., apricots). It is important to
remember that cow’s milk and breast milk are deficient in iron. Daily requirement
in males: 0.5–1 mg/day, and in menstruating women: 1–3 mg/day.
Folic acid: Fruits, green leafy vegetables and animal protein (e.g., liver, kidney, yeast).
Daily requirement is 200 μg.
Vitamin B12: Meat, egg, kidney, liver, heart and dairy products; vegetables are
deficient in vitamin B12 (true vegetarian suffer from its deficiency). Daily requirement is
1–2 μg.
NB: The so-called haematinics (nutrients required for the formation of blood cells) are
iron, folic acid, and B12.