The Importance of Folic Acid

The U.S. Centers for Disease Control and Prevention says this B vitamin can reduce the risk of major birth defects affecting the spine and brain by as much as 70 percent.
Women who are pregnant or planning to become pregnant should take 400 micrograms of folic acid daily.
It can be contained within a multivitamin, or as a separate supplement. Women also can get folic acid in fortified breakfast cereal. Just make sure the cereal has 100 percent of the recommended daily amount.folic acid supplements Amount of folic acid Foods with folic acid 100 micrograms (ug)
1 cup raw broccoli
3 asparagus spears (boiled)
2 cups raw spinach
¼ cup black-eyed peas (cooked)
¼ cup of cooked lentils
½ cup cooked kidney or pinto beans
½ an avocado
1 medium boiled beetroot
1 cup fresh parsley
1 tablespoon of wheat germ
½ cup or wheat bran, all bran or bran flakes
1 cup of fortified breakfast cereal
½ a cup of wholemeal flour
¼ cup of soy flour
1 handful of peanuts
100 grams of tahini paste 50 micrograms (ug)
1 cup cooked broccoli
½ cup cooked green peas
2 cups of lettuce
1 cup of raw cabbage
1 large leek boiled
½ a cup of parsnip or turnip cooked
1 raw green pepper
½ cup Soya beans
1 cup tomato juice
½ cup of tofu
3 brussel sprouts boiled
½ cup steamed spinach
½ a cup of raw bean sprouts
½ cup of cauliflower
½ cup Asian green leafed vegetables, stir fried or steamed
½ a cup of cooked rice
½ a cup of cooked pasta
¼ cup of sesame seeds
½ a cup of sunflower seeds
½ a cup of walnuts, cashew or almond nuts
½ cup endive lettuce
1 egg
1 teaspoon Vegemite or Marmite or Bonox or Bovril
25 micrograms (ug)
½ cup of baked beans
½ a cup of cooked corn (or 1 cob)
1 orange or
½ cup of orange juice
¾ a cup of strawberries
½ a cup of raspberries
1 cup of plain yoghurt
1 medium banana
½ a grapefruit
75 grams of cheddar cheese
½ a cup of cottage cheese
½ a cup of Soya milk
2 tablespoons of peanut butter
1 slice wholegrain bread
½ a cup of plain flour
1 medium baked potato with skin
½ a cooked sweet potato
1 small onion (if raw or lightly cooked)
½ a cup of pistachios or pecan nuts
½ a cup of sultanas
10 micrograms (ug)
½ a raw carrot
1 small raw tomato
½ a raw carrot
½ cup of cooked oatmeal
1 apple
1 slice of watermelon
1 cup whole milk
100 grams of salmon

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