This cruciferous vegetable is another great source of folate, with about 104 mcg of folate per cup. These members of the legume family boast 180 mcg of folate in every half cup serving, and pack a number of other important nutrients, including fiber, iron and slow-burning carbs. Cooked Lentilsīelieve it or not, cooked lentils are one of the most folate-dense foods you can consume.
Just one serving of enriched wheat spaghetti contains 100 mcg of folic acid. These enriched foods have more than double the amount of folic acid typically found in them. Enriched Breads and PastaĮnriched breads and pastas are made from grains that have extra folic acid added to them while being processed. Just one cup of spinach contains around 100 mcg of folate. The word folate actually derives from foliage, which refers to the leafy green veggies that contain some of the highest natural concentrations of the vitamin found in any food. Here are 18 Foods Filled with Folic Acid to help get you started! 18 Foods Filled with Folate 1. The best way to ensure you are consuming enough folic acid is to take a multivitamin and eat a diet rich in folate foods. Meeting this recommended daily dose is crucial even before pregnancy as most neural tube defects form within the first 28 days after conception, before most women even realize they are pregnant. Importance of Folic Acidĭaily consumption of 400 micrograms of folic acid each day is recommended for all women of childbearing age. Generally speaking, folic acid is the synthetic form of folate used in supplements and in fortified/enriched foods to help meet the recommended daily amount. Folic Acidįolate is a term for a group of naturally occurring b-vitamins, also known as B9. The good news is if a woman consumes the recommended amount of folic acid, or folate in its natural form, before and during early pregnancy, she can help prevent major birth defects of the brain and spine (neural tube defects).Īs Birth Defect Prevention Month, it is the perfect time to learn about folic acid and the important role this nutrient plays in the development of babies. As the leading cause of infant mortality, one out of every five infant deaths is caused by a birth defect. These defects can not only be challenging, but can also be deadly. One out of every 33 infants in the United States will be born with a birth defect.
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