Madeleine Hull
Folic acid is a synthetic form of folate (vitamin B9), an essential vitamin that your body cannot produce itself. Folic acid is necessary for the production of red blood cells and the synthesis of DNA. It also helps with tissue growth, cell function, and stimulating the formation of digestive acids. It is recommended that healthy adults get at least 400 mcg of folic acid per day to prevent a deficiency. This can be achieved through a varied and balanced diet, including foods such as fruits, vegetables, nuts, seeds, legumes, eggs, and citrus fruits. Additionally, folic acid supplements can be taken to ensure adequate intake.
| Characteristics | Values |
|---|---|
| Folic acid supplements | 400-800 mcg per day |
| Folate-rich foods | Dark, green leafy vegetables, legumes, eggs, citrus fruits, fortified grains, nuts, seeds, avocado, okra, corn |
| Folic acid-fortified foods | Enriched breads and pastas, pregnancy-specific products, orange juice |
| At-risk groups for folate deficiency | Pregnant women, women trying to conceive, people with alcoholism, people with intestinal or digestive disorders |
| Benefits of folic acid | Helps prevent birth defects, lowers the risk of breast cancer in postmenopausal women, promotes healthy cell division, supports fetal growth and development, prevents anaemia |
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What You'll Learn
Eat dark, green leafy vegetables like spinach, kale, and broccoli
Eating dark, green leafy vegetables like spinach, kale, and broccoli is an excellent way to increase your folic acid intake. Spinach, kale, and broccoli are rich sources of folate, the natural form of vitamin B9. Spinach, in particular, is a good option, as it provides 58.2 mcg of folate per 30-gram cup, which meets 15% of the daily recommended value. Broccoli is also a great choice, offering 57 mcg of folate per 91-gram cup when raw, and even more when cooked.
In addition to their high folate content, these vegetables provide several other health benefits. They are low in calories and rich in fibre, as well as vitamins K, A, and C. Studies have shown that eating more cruciferous vegetables like these may lead to reduced inflammation, a lower risk of cancer, and increased weight loss.
Folate is an essential vitamin that your body cannot produce on its own, so it must be obtained through your diet. It is involved in protein metabolism and plays a critical role in forming DNA and RNA. It also helps produce healthy red blood cells and is especially important during pregnancy for fetal development.
You can easily incorporate these leafy greens into your diet in a variety of ways. Spinach, for example, can be added to soups, sauces, smoothies, and salads. Kale can be eaten raw, cooked, or blended into a smoothie, and steaming it preserves most of its nutrients. Broccoli can be eaten raw or cooked, and it also provides a good source of manganese and beneficial plant compounds like sulforaphane, which has powerful anti-cancer properties.
By including a variety of dark, green leafy vegetables in your diet, you can effectively increase your folic acid intake and reap the numerous health benefits that these vegetables have to offer.
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Consume legumes, eggs, and citrus fruits
Consuming legumes, eggs, and citrus fruits is an excellent way to increase your folic acid intake. Folate, also known as vitamin B9, is a water-soluble vitamin with various essential functions in the body, including supporting healthy cell division and promoting proper fetal growth and development.
Let's start with legumes. Legumes are an excellent source of folate, and their content can vary depending on the specific type. For example, a cup of cooked kidney beans (approximately 177 grams) provides about 131 mcg of folate, which is around 33% of the Daily Value (DV). Including a variety of legumes in your diet, such as kidney beans, lentils, chickpeas, and peas, can significantly boost your folic acid intake.
Eggs are another great natural source of folate. Studies have shown a positive correlation between the folic acid content in a hen's diet and the amount of folate in the eggs they lay. Additionally, vitamin C supplementation in their diet can further enhance the folate content of eggs. Including just a few servings of eggs in your weekly diet can effectively increase your folic acid intake.
Citrus fruits, such as oranges, grapefruit, lemons, and limes, are also rich in folate. A single large orange contains approximately 55 mcg of folate, which is about 14% of the DV. Citrus fruits also offer additional nutritional benefits, as they are packed with vitamin C, boosting immunity and potentially reducing the risk of certain types of cancer.
By incorporating a variety of legumes, eggs, and citrus fruits into your diet, you can effectively increase your folic acid intake and reap the associated health benefits. Remember, a well-balanced diet that includes natural sources of folate and fortified foods can ensure you meet your nutritional needs while minimizing potential health concerns.
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Take folic acid supplements
Folic acid supplements are an effective way to increase your folate intake. Folic acid is the synthetic version of folate (vitamin B9), an essential vitamin that your body cannot produce. While folate is naturally found in many foods, the synthetic folic acid is better absorbed by the body. It is recommended that healthy adults get at least 400 mcg of folate per day to prevent a deficiency.
If you are pregnant or trying to conceive, it is especially important to ensure adequate folic acid intake, as it plays a critical role in fetal growth and development. The Recommended Dietary Allowance (RDA) for folic acid during pregnancy is 600 mcg DFE (dietary folate equivalents) daily, and some sources recommend 400 to 800 mcg DFE. Folic acid supplements are recommended for all women who are pregnant or planning to become pregnant, as they can help prevent neural tube defects such as spina bifida in the baby. The CDC recommends that women who are capable of becoming pregnant get 400 mcg of folic acid daily, starting before conception.
For adults aged 19 and older who are not pregnant or lactating, the RDA for folic acid is 400 mcg DFE. It is important to note that taking too much folic acid in supplement form can be harmful. Staying within the recommended daily intake of 1 mg or less of folic acid supplements is generally considered safe. Higher doses may cause side effects such as stomach upset, nausea, diarrhoea, irritability, and skin reactions.
Folic acid supplements are also beneficial for individuals with certain health conditions. For example, folic acid is used in combination with other medications to treat pernicious anaemia. Additionally, folic acid can help reduce the side effects of the drug methotrexate, which can cause low folate levels in the body. However, it is always advisable to consult a healthcare professional before starting any supplement, especially if you have a pre-existing health condition.
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Eat fortified foods like enriched bread and pasta
Eating fortified foods is an effective way to increase your folic acid intake. Folic acid is the synthetic form of folate (vitamin B9), which is naturally found in many foods. Fortified foods have folic acid added to them, and they can be a great way to ensure you're getting enough of this essential vitamin.
Enriched bread and pasta are common examples of fortified foods that can help increase your folic acid intake. Since 1998, folic acid has been added to enriched bread, flour, cornmeal, rice, pasta, and other grain products in the United States. This was done to help prevent neural tube defects in newborn infants, as adequate folic acid intake during pregnancy is critical for fetal development and the prevention of birth defects.
When choosing fortified bread and pasta, look for products labeled as "enriched." The amount of folic acid can vary between different brands and types of bread and pasta, so checking the nutrition label is important. For example, one cup (140 grams) of cooked spaghetti can provide approximately 102 mcg of folic acid, which is about 25% of the Daily Value (DV).
In addition to enriched bread and pasta, there are other fortified food options to consider. Some flours, rice, and breakfast cereals are also fortified with folic acid and will be labeled as "enriched." Fortified grains, legumes, eggs, and citrus fruits are also good sources of folate.
While increasing your folic acid intake through fortified foods is beneficial, it's important to remember that a well-balanced diet that includes a variety of natural sources of folate, such as dark green leafy vegetables, beans, and nuts, is also crucial for optimal health.
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Include nuts and seeds in your diet
Nuts and seeds are a great way to increase your folic acid intake. Folate, also known as vitamin B9, is a water-soluble vitamin that has many important functions in your body. It is found naturally in many foods, including nuts and seeds, and is also added to foods and sold as a supplement in the form of folic acid.
Nuts and seeds are not only a good source of folic acid, but they are also rich in protein, fiber, and many other vitamins and minerals that your body needs. Some of the best nuts and seeds to include in your diet for folic acid include:
- Pumpkin and squash seeds: These seeds have the highest folic acid content among nuts and seeds. Look for whole, roasted seeds without salt, as salt may reduce the health benefits.
- Almonds: Blanched almonds contain a high amount of folic acid, with 0 µg in 1.000 cup whole kernels (or 145.00 g). They are also a good source of protein and healthy fats.
- Hazelnuts: While roasting reduces folate retention, boiled hazelnuts have been shown to retain a significant amount of folic acid.
- Peanuts: Along with almonds and hazelnuts, peanuts were studied for their folate retention during household cooking. Boiled peanuts retained more folic acid than roasted peanuts.
- Sesame seeds: Sesame seeds have been shown to have high folate retention during boiling, with an average retention of 92%.
In addition to nuts and seeds, other good sources of folic acid include dark, leafy greens, legumes, eggs, citrus fruits, and fortified grains. It is important to eat a varied and balanced diet to ensure adequate intake of folic acid and other essential nutrients.
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Frequently asked questions
Eating a variety of healthy foods, such as fruits, vegetables, nuts, and seeds, as well as fortified foods, is an easy way to increase your folic acid intake. Folic acid is the synthetic form of folate, also known as vitamin B9, which is found naturally in many foods.
Dark, green leafy vegetables such as spinach, kale, arugula, turnip greens, romaine lettuce, asparagus, and broccoli are rich in folate. Citrus fruits such as oranges and avocados are also good sources of folic acid.
Yes, in addition to consuming natural sources of folic acid, you can take folic acid supplements. The U.S. Preventative Services Task Force recommends taking a daily supplement containing 400-800 mcg of folic acid, especially if you are pregnant or trying to conceive.
Folic acid is important as it helps to form DNA and RNA, and is involved in protein metabolism. It also plays a critical role in producing healthy red blood cells and is necessary during periods of rapid growth, such as fetal development. Adequate folic acid intake can help prevent birth defects such as spina bifida.
