In contrast to many other vitamins, B12 doses higher than what's required to prevent deficiency may provide extra health benefits. Folate participates in many of the same biochemical cascades as B12. Just as B12, it is particularly important for rapidly dividing cells, including skin cells. Mild folate deficiency often goes unnoticed. Sometimes, depression may be the only symptom of folate deficiency.
Vegetables are the most abundant sources of folate, particularly green leafy vegetables and beans.
The only food from animal source rich in folate is liver. Folate can be destroyed during cooking and prolonged storage. The best way to obtain enough folate from the diet is to eat generous amounts of fresh or slightly cooked vegetables. Diet lacking vegetables and fruits puts you at risk for folate deficiency. Vitamin A Vitamin A is critical for normal life cycle of skin cells.