It's
easy to get enough folic acid because so many foods have it. One
key is to eat fresh fruits and vegetables every day, since folic acid is easily
destroyed by long cooking. The lack of fresh foods in many diets may explain
why folic-acid deficiency is relatively common.
Folic
acid is a type of vitamin B that is also sometimes called folate. Folate helps
support normal nerve function and the production of red blood cells. According
to the March of Dimes, women who are pregnant or are trying to conceive should
include folate in their diets to ensure the development of a healthy baby.
Women who do not consume enough folic acid are at risk for carrying a baby with
neural tube defects, or abnormalities in the formation of the spine and brain.
A large selection of foods are natural sources of folate, but supplements can
also boost intake when needed.
Folic
acid is a water-soluble vitamin contained in the vitamin B complex. It was
discovered in the 40's. However, at that time no direct metabolic function
could be attributed to this vitamin. The name folic acid is derived from the
Latin term folium, meaning leaf, as large amounts could be found above all in
leafy vegetables. Extensive research in past years has shown that folic acid
plays a critical role in division of cells and the formation of new cells.
Apart from its role in protein metabolism, it is also involved in the formation
of red blood cells and regulates nerve function. During embryo development a
good supply of folic acid has a preventive effect against the development of
neural tube defects. To be effective however, the mother's folic acid levels
must be optimal even before pregnancy.
Recent studies indicate that the risk of
arteriosclerosis is lowered by an increased supply of folic acid in combination
with vitamins B6 and B12. Many
types of fruit, such as grapes and oranges, are rich in folic acid, as are
vegetables such as spinach and broccoli. Most legumes, especially soy beans, as
well as whole-meal products, in particular wheat germ, have high folic acid
content. Among animal-derived products, liver is a good source of folic acid.
The German Nutritional Association recommends a daily intake of up to 400 µg of
folic acid with food and there is no evidence suggesting that greater quantities
are harmful to health. As folic acid supply is not guaranteed in all population
groups, the consumption of foods enriched with folic acid is recommended. Folic
acid is a very unstable vitamin. A great deal of experience in the development
of enriched foods is required to achieve the desired content.
A
variety of fruits are high in folate and safe for consumption by pregnant
women. The American Pregnancy Association recommends oranges as a good source
of the nutrient, especially orange juice from concentrate. Per piece, an
average orange contains approximately 40 mcg of folate. Papaya is another
excellent source of folic acid for the fruit-loving mom, weighing in at 115 mcg
per whole fruit. Other fruit sources of this B vitamin include strawberries (25
mcg per cup), raspberries (31 mcg per cup) and cantaloupe (27 mcg per cup).
A
wide range of vegetables are high in folic acid and can help a pregnant woman
get her daily allowances. Green peas, spinach and other greens, mushrooms,
asparagus, eggplant, corn, carrots, as well as cruciferous vegetables such as
cauliflower and broccoli contain folic acid. Asparagus and spinach are at the
higher end of the scale, with each cupful providing 262 mcg. Eggplant and
carrots fall short of being excellent sources of the nutrient, each one
offering less than 20 mcg per serving.
Beans
of all kinds can provide an expectant mom with plenty of folic acid to support
her baby's development. According to The World's Healthiest Foods, beans
including kidney, garbanzo, pinto, black, navy and lima, as well as cooked
lentils are all "very good' sources of folic acid to support a healthy
pregnancy. Beans of this type contain between 156 and 357 mcg per cup. Green
beans also contain folate, but in much smaller amounts, with only about 40 mcg
per serving. Pregnant women who eat beans and lentils for their folic acid
content may choose to pre-rinse canned beans before eating to remove excess
sodium, in an effort to control water retention.
References
- American Pregnancy Association: Folate
- American Pregnancy Association: Essential Nutrients and Vitamins for Pregnancy
- March of Dimes: Folic Acid
- WHFoods: Folate
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