Why is Folic Acid Important?
Folic acid, also known as folate or folacin, is one of the B vitamins required for a healthy body.
One very important function of folic acid is that it may help prevent neural tube defects (NTD's) which are birth defects of the spinal cord and brain.
Each year, one in 700 babies in Ontario is born with a NTD such as spina bifida. These defects occur between the third and fourth week of fetal development before many women realize they are pregnant. To reduce the risk of having a baby with a NTD, all women who could become pregnant should consume 0.6 mg of folic acid every day. This can be done by choosing foods rich in folic acid as well as taking a supplement of folic acid. The benefit of folic acid occurs primarily four to six weeks prior to conception and through the first three months of pregnancy.
What Foods are Rich in Folic Acid?
- green leafy vegetables
- nuts and seeds
- whole grain breads and cereals
- legumes
- orange juice
| Vegetables and Fruit |
|
|
| green or yellow beans |
1 cup |
0.1 |
| broccoli |
1 cup |
0.1 |
| spinach |
1/2cup |
0.1 |
| brussels sprouts |
1 cup |
0.1 |
| cauliflower |
1 cup |
0.05 |
| vegetable cocktail |
1 cup |
0.05 |
| orange juice |
1/2 cup |
0.1 |
| cantaloupe |
1/2 cup |
0.05 |
| strawberries |
1 cup |
0.1 |
| asparagus (cooked) |
1 cup |
0.1 |
| peas (frozen) |
1 cup |
0.9 |
|
|
|
| Grain Products |
|
|
| bran cereal |
1/2 cup |
0.04 |
| whole wheat bread |
3 slices |
0.05 |
| wheatgerm (toasted) |
1 oz |
0.08 |
| quinoa |
1/2 cup |
0.05 |
|
|
|
| Meat and Alternatives |
|
|
| lentils (cooked) |
1 cup |
0.3 |
| pinto beans (cooked) |
1 cup |
0.2 |
| kidney beans |
1 cup |
0.2 |
| baked beans |
1 cup |
0.1 |
| chick peas |
1/2 cup |
0.1 |
| peanuts |
1/2 cup |
0.08 |
| sunflower seeds |
1/2 cup |
0.1 |
How to Keep Folic Acid in Your Food
The way you prepare, store and cook food can greatly affect the amount of folic acid in your food:
- Store food in tightly covered containers in the refrigerator
- Prepare fruits and vegetables just before cooking
- Avoid exessive peeling or cutting of fruits and vegetables
- Cook your food in a small amount of water for as short a time as possible
- Serve vegetables and fruit raw
What about supplements?
Although folic acid is found in vegetables, fruits, grain products, beans and lentils, it is difficult to get all you eat from food.
In order to get the required daily intake of 0.6 mg you should eat good sources of folic acid and take 0.4 mg folic acid supplement everyday. Folic acid is available as a single supplement or as part of a multi-vitamin preparation. Your pharmacist can direct you to your best choice. It is not recommended that folic acid be taken in doses higher than 1 mg per day unless prescribed by your doctor.
If you have already had a child with a NTD, your requirement for folic acid is higher for future pregnancies. Consult with your doctor.
For more information call the Registered Dietitians at the Health Unit, 474-1400
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