Weight management

• dark-green leafy vegetables, such as watercress and curly kale
• iron-fortified cereals or bread
• brown rice
• pulses and beans
• nuts and seeds
• white and red meat
• fish
• tofu
• eggs
• dried fruit, such as dried apricots, prunes and raisins

Folic acid is found in small amounts in many foods. Good sources include:

• broccoli
• brussels sprouts
• liver
• spinach
• asparagus
• peas
• chickpeas
• brown rice
• fortified breakfast cereals

Adults need 0.2mg of folic acid a day.

Folic acid cannot be stored in the body, so you need it in your diet every day.

Most people should be able to get the amount they need by eating a varied and balanced diet.

However, if you are pregnant or thinking of trying to have a baby, take a 0.4mg (400 microgram) of folic acid supplement daily from the time you stop using contraception until the 12th week of pregnancy. This is to help prevent birth defects of the central nervous system, such as spina bifida, in your baby.

If you have a family history of conditions like spina bifida (known as neural tube defects), you may need to take 5mg of folic acid each day until the 12th week of pregnancy. This is available on prescription from your GP. Women with diabetes and those taking anti-epileptic medicines should speak to their GP for advice.

Taking doses of folic acid higher than 1mg can disguise vitamin B12 deficiency.

An early symptom of vitamin B12 deficiency is anaemia. However, taking large amounts of folic acid treats the anaemia without treating the B12 deficiency. If a vitamin B12 deficiency is not noticed, it can eventually damage the nervous system.

This is particularly a concern for older people because it becomes more difficult to absorb vitamin B12 as you get older.

The department of health recommends that folic acid supplements are taken by women who are pregnant or thinking of having a baby (see above).

Women who are not pregnant or planning for a baby should be able to get all the folate they need by eating a varied and balanced diet.

If you are taking folic acid supplements, it is important not to take too much because this could be harmful.

Taking 1mg or less a day of folic acid supplements is unlikely to cause any harm.

These include:

• meat
• salmon
• cod
• milk
• cheese
• eggs
• some fortified breakfast cereals

Adults need approximately 0.0015mg a day of vitamin B12.

If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet.

However, because vitamin B12 is not found in foods such as fruit, vegetables and grains, vegans may not get enough of this vitamin.

You should be able to get all the vitamin B12 you need by eating a varied and balanced diet. If you take vitamin B12 supplements, do not take too much because this could be harmful.

Taking 2mg or less a day of vitamin B12 in supplements is unlikely to cause any harm.

Adapted from www.nhs.uk.

NB This advice is for patients who have seen a doctor and have been advised to follow dietary measures.