Folic acid deficiency?

I recently found out that I have a folic acid/B12 deficiency. Can anyone tell me what foods have a high folic acid concentration? (Please bear in mind that I am a VEGITARIAN) Also, could it be linked to my insomnia and/or pale skin? I am 16, female and otherwise healthy, besides eczema.

Folic acid is found in green leafy vegetables (such as spinach, etc), so that shouldn't be a problem for a vegetarian like you. Vit B12, however, is found in red meat. Your doctor needs to determine exactly what you are deficient in. Folic acid and B12 deficiency looks exactly the same on blood tests but some more tests can be done to determine if you are only deficient in either folic acid or B12 or both.

To your second question, the answer is yes. Folic acid and Vit B12 deficiency can cause anemia, which can make you pale. Not sure about the insomnia.

Just take supplements. For the pale skin go tanning. Check your thyroids.

Vegetarians have to take supplements for folic acid and vitamin B12. Those necessary elements aren't found in vegetables.

Try to eat more green leafy vegetables, mushrooms, lima and kidney beans, whole-wheat breads, nuts, and peas.
B12 is mostly form meat you can try low-fat milk or get a vitamin supplement.

Yes it probably the cause of pale skin not so sure about insomnia.

Folic Acid can cause many birth Defects in children whom parents have the deficiency. Pre-Natal Vitmns. have lots of it.
Leafy Veggies like Spinich,beans,Peas and Sunflower seeds have lots of it. Breakfast cereals also have high amounts. If your a vegitarian, I shouldn't be that tough to absorb it...But it depends on your age. Sometimes If you didn't eat enough at a young age, You might not be able to get the full amount. Don't smoke or drink... that lowers it.

Ah, your including dairy in your diet aren't you? Stop the dairy.
http://www.notmilk.com

Then, get a good food based folic acid supplement that has synergistic ingredients to absorb it properly.

Message me for a list of companies that offer top of the line folic acid supplements, read and compare.

Also, if you need information on food combining to get enough protein without dairy, I have a link to a book called "Diet for a New Age" if you are interested.