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FOLIC ACID IS AN IMPORTANT VITAMIN ESSENTIAL DURING PREGNANCY
Folic acid is a vitamin found in many foods. It is especially important for women who could become pregnant because folic acid can help prevent birth defects. Begin each day with Folic Acid by drinking a large glass of orange juice and eating a bowl of fortified cereal. This is an easy breakfast to fix. It is also a healthy way to start your day. That is because this breakfast will give you half the recommended daily amount of folic acid. It is easy to be sure that your diet contains folic acid. You will be surprised at how many foods and juices contain folic acid: green, leafy vegetables, like spinach and broccoli; citrus fruits and juices; enriched breads, cereals and grains; and beans.
Folic acid is good for all ages. No matter what your age, foods rich in folic acid are good for you. Even young girls should try to include foods with folic acid in their snacks and meals. Start eating them now. That way, when you are older and planning to become a mother, folic acid will already be a part of your diet.
Folic acid can help prevent birth defects. All 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 50 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.
MoonDragon's Pregnancy Information: Spina Bifida
Folic acid is in vitamin supplements, too. Taking a multivitamin that has a minimum of 0.4 mg of folic acid is another way of getting the recommended amount. A good natural prenatal vitamin is recommended. Avoid over-the-counter or prescription, drug store varieties. Most multivitamins contain the recommended amount of folic acid. However, avoid taking more than one multivitamin per day, unless recommended by your midwife. Too much of the other vitamins, especially vitamin A, could cause serious health problems. Do not be confused by labels. Read food and vitamin labels carefully to be sure you are 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.
Herbal Remedies: Folic Acid (Vitamin B-9), 100% Natural, Nature's Way, 800 mcg, 100 Caps
Herbal Remedies: Prenatal Multi-Vitamin & Mineral, 100% Natural Complete, Nature's Way, 180 Caps
Herbal Remedies: Vitamin B-12 Liquid Complex With Folic Acid, NOW Foods, 2 fl. oz.
Herbal Remedies: Vitamin B-100 Complex With Coenzyme B-2, Nature's Way, 631 mg, 100 Caps
Herbal Remedies: Alive! Whole Food Energizer Multi-Vitamin & Mineral With Naturally Occurring Iron (No Iron Added), Nature's Way, 90 Tabs
Some women need more 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, speak with your midwife before planning your next pregnancy. she may recommend a prenatal vitamin that contains a higher dose (4 mg) of folic acid. Other women need more folic acid include frequent dieters, drug or alcohol users, smokers, women on "the pill", and women who consistently do not eat well-balanced meals. These women should pay close attention to their diets if they are considering becoming pregnant and bring their concerns to their midwife or health care provider.
FOODS WITH FOLIC ACID
Foods on the following lists range from the highest in folic acid (top) to those not as high in folic acid (bottom).
PROTEIN FOODS
The following are good to excellent sources of folic acid.
- Whole eggs (cooked), one egg
- Beans and Peas
These are very good to excellent sources of folic acid. They may be purchased dry, frozen or canned. Serving size is 1/2 cup unless otherwise noted.
- Cranberry
- Beans
- Lentils
- Pink beans
- Adzuki beans
- Black beans
- Chickpeas (garbanzos)
- Pidgeon peas
- Great Northern beans
- Black-eyed peas or cowpeas
- Navy beans/white beans
- Pinto beans
- Split peas
- Kidney beans
- Soybeans
- Lima beans
- Tofu, firm
- Peanuts, dry or oil roasted (1 ounce)
- Peanut butter (2 tablespoons)
FRUITS & VEGETABLES
Many vegetables and some fruits are good to very good sources of folic acid. The following are the best. Serving size is 1/2 cup unless otherwise noted.
- Spinach, cooked
- Asparagus
- Turnip greens, cooked
- Artichoke (1)
- Collard greens, cooked
- Orange juice
- Mustard greens
- Broccoli
- Corn, fresh, frozen or canned
- Orange (1)
- Green peas, fresh, frozen or canned
- Beets
- Brussels sprouts
- Parsnips
- Okra, sliced
Serving size is one cup unless otherwise noted:
- Spinach, raw
- Iceberg lettuce (1/4 head)
- Romaine lettuce
- Raspberries, frozen
- Turnip greens, raw
- Celery
- Pineapple juice, canned
- Swiss chard, cooked
- Sauerkraut
- Cauliflower
- Papaya
- Bean sprouts
- Green pepper
- Blackberries
- Tomato juice
- Cantaloupe, casaba or honeydew melon
- Winter squash, including acorn
- Hubbard, butternut; baked
- Green or wax beans
- Italian green beans
- Plantains
- Strawberries
- Cabbage, raw
BREADS & GRAINS
These provide small but significant amounts of folic acid per serving.
- Enriched breads, rolls, muffins, any kind: one slice/piece (includes tortillas, bagels, pizza crust, waffles, pancakes)
- Wheat germ, 2 tablespoons bulgur, barley, millet, rice, pasta products, noodles
CEREALS
Cereals are an excellent sources of folic acid.
Read the nutrition label on the cereal box to learn how much folic acid is provided. Many cereals, both hot and cold, generally provide 25% of the daily recommended amount of folic acid, but some cereals contain 100%. Be careful, though, not to consume more than the daily recommended amount, especially if you are taking a multivitamin with folic acid and eating 100% fortified cereals and/other high folic acid foods. The following cereals provide 100% of the daily recommended amount:
- Total
- Total Corn Flakes
- Total Raisin Bran
- Product 19
CONVENIENCE FOODS
The following are good to very good sources of folic acid:
- Instant Breakfast (powdered mix added to milk)
- Bean with bacon soup (canned)
- Chili with beans (canned)
- Refried beans, canned or homemade
- Pork and beans or baked beans (canned)
- Spaghetti sauce (jar or canned)
- Lentil soup (homemade or canned)
- Black bean soup (canned)
- Bean burrito
- Frozen waffle (Nutri Grain or Eggo)
FAST FOODS
The following are good sources of folic acid. They are cited only as examples. Other fast foods restaurants may also serve foods that are good sources of folic acid.
Arby's
- Roast beef sandwich
- Club sandwich
- Ham and cheese sandwich
McDonald's
- Egg McMuffin
- Sausage and egg biscuit
- Apple bran muffin
- Side Salad
- McLean Deluxe
Taco Bell
- Soft taco
- Taco Bell Grande
- Bean burrito
- Tostada Pinto's and cheese
- Taco salad
- Double Beef Burrito Supreme
Wendy's
- Chili (small)
- Single hamburger
- Taco Salad 'n Chips.
MENU SUGGESTIONS
Both 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.
MENU - SAMPLE ONE
Breakfast
- 1 cup pineapple juice
- 1 cup skim milk
- 1 cup fortified ready-to-eat cereal
- 1 slice whole wheat toast with
- 1 teaspoon butter or margarine and jam
Lunch
- 1 cup skim milk
- Roast beef sandwich on whole wheat bread with tomato
- 1 cup tossed salad made with Romaine lettuce, with dressing
- 1 orange
Dinner
- 1 cup skim milk
- Spaghetti with 1/2 cup sauce and meatballs
- 1 cup Italian green beans
- Bread sticks
Snack
- Blackberry Cobbler
MENU - SAMPLE TWO
This menu provides the recommended amount of folic acid for those who are lactose-sensitive or intolerant.
Breakfast
- Frozen Eggo waffles (2) with syrup
- 1 cup calcium fortified orange juice
Lunch
- 1/2 cup lactose-reduced skim milk OR milk alternative (e.g. soy milk)
- 1 cup chili with beans topped with one oz. grated, reduced-fat cheddar cheese or soy cheese
- Sweet green and red pepper slices
- Cornbread with butter or margarine
Dinner
- 1 cup lactose-reduced skim milk or milk alternative
- 3 oz. marinated broiled chicken
- 1 ear corn on the cob with butter or margarine
- 1 cup steamed cauliflower and broccoli Dinner roll with butter or margarine Snack
- 1 cup pineapple/orange juice
Snack
- Oatmeal cookies, 2 small
FOLIC ACID SUPPLEMENTS
Folic Acid (Vitamin B-9), 100% Natural, Nature's Way, 800 mcg, 100 Caps
Prenatal Multi Vitamin & Mineral, 100% Natural & Complete, Nature's Way, 180 Caps
Alive! Whole Food Energizer, Multi Vitamin & Mineral with Naturally Occurring Iron (No Iron Added), Nature's Way, 90 Tabs
Information obtained in part from New York State Department of Health
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