All of the following are ways to be sure that you are getting enough folic acid everyday except:
Folic Acid is An Important VitaminFolic acid is a vitamin found in many foods and multivitamin supplements. It's especially important for women who could become pregnant because folic acid can help prevent birth defects. Show
Begin Each Day with Folic AcidThere are three ways women can get enough folic acid. They can choose to:
Folic Acid is Good for All AgesNo matter what your age, foods rich in folic acid are good for you. Even young girls should try to get enough folic acid every day. That way, when you're older and planning to become a mother, folic acid will already be a part of your diet. Folic Acid Can Help Prevent Birth DefectsAll women need folic acid because it works best for you and your baby early in the first month of pregnancy, a time when you may not even know you're pregnant. Continued use of folic acid after the first month of pregnancy, and throughout your life, ensures the future good health of you and your family. Folic acid can reduce certain birth defects of the brain and spinal cord by more than 70 percent. These birth defects are called neural tube defects (NTDs). NTDs happen when the spinal cord fails to close properly. The most common neural tube defect is spina bifida. This occurs when part of the baby's spinal cord remains outside the body. The baby may have paralyzed legs and, later, may develop bladder and bowel control problems. The most serious neural tube defect is anencephaly. The baby is born without part of its skull and brain, and eventually dies. Folic acid also may help lower your chances of getting heart disease and some types of cancers. It may help protect you from having a stroke, as well. Who Needs Extra Folic Acid?All women need folic acid, especially women who have had babies with NTDs and want to become pregnant again. If you have had a baby with an NTD, talk with your doctor before planning your next pregnancy. He or she may prescribe a vitamin that contains a higher dose (4 mg) of folic acid. Getting Folic Acid from VitaminsTaking a daily multivitamin that has 0.4 mg of folic acid is another way of getting the recommended amount. However, avoid taking more than one multivitamin per day. Too much of the other vitamins, especially vitamin A, could cause serious health problems. Don't be Confused by LabelsRead food and vitamin labels carefully to be sure you're getting enough folic acid. On the labels, folic acid is also called "folate." The amount of folic acid or folate in a vitamin or food may be given as either 400 micrograms or 0.4 mg. They are the same amounts. Foods With Folic AcidEnriched Breads and GrainsBreads and grains contain added folic acid. Fortified CerealsExcellent sources. Visit the Centers for Disease Control and Prevention's Web site for an extensive list of cereals that contain 100% of the daily value of folic acid and cereals that have been recently fortified with 100% of the daily value. Fruits and VegetablesServing size is 1/2 cup unless otherwise noted.
Serving size is one cup unless otherwise noted:
Beans and PeasThey may be purchased dry, frozen or canned. Serving size is 1/2 cup unless otherwise noted.
Protein Foods
Convenience FoodsThe following are good to very good sources of folic acid:
Menu SuggestionsBoth menus contain 100% of the daily recommended amount of folic acid and provide adequate amounts of other nutrients important for women's health, including iron and calcium. Sample OneBreakfast
Lunch
Dinner
Snack
Sample TwoBreakfast
Lunch
Dinner
Snack
*This menu provides the recommended amount of folic acid for those who are lactose-intolerant. How do you get enough folic acid?[38,39] Good sources of folate include:. Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli). Beans.. Peanuts.. Sunflower seeds.. Fresh fruits, fruit juices.. Whole grains.. Liver.. Seafood.. What are 3 things folic acid does or helps prevent?Research on use of folate and oral folic acid supplements for specific conditions shows:. Birth defects. Research has shown that folic acid supplements can prevent birth defects of the neural tube. ... . Folic acid deficiency. ... . Heart and blood vessel disease and stroke. ... . Cancer. ... . Depression. ... . Dementia.. What are 3 benefits of folic acid?Folic acid supplements are used for:. Preventing neural tube defects in babies.. Preventing and treating anemia.. Preventing side effects from taking methotrexate.. Treating a folate deficiency.. What are the sources of folic acid?Good sources of folate. broccoli.. brussels sprouts.. leafy green vegetables, such as cabbage, kale, spring greens and spinach.. chickpeas and kidney beans.. liver (but avoid this during pregnancy). breakfast cereals fortified with folic acid.. |