Folic acid is a synthetic form of the B vitamin folate, which is often scarce in the diet. According to the Wheat Foods Council, women who are pregnant or who may become pregnant need 400 micrograms--mcg--daily of supplemental folic acid, which is thought to be instrumental in preventing birth defects. Because birth defects such as spina bifida may develop early in pregnancy, it is important for women who anticipate pregnancy to build up their levels of folic acid as soon as possible, the National Institutes of Health Office of Dietary Supplements advises. Many foods are also specifically enriched with folic acid.
Breakfast Cereals
The National Institutes of Health Office of Dietary Supplements reports that there are currently many breakfast cereals that are fortified with 100 percent of the recommended daily allowance of folic acid. However, when eating foods enriched to this extent, be careful not to exceed the upper intake level for folic acid, which is 1,000 mcg in adults. Consuming more than this limit from fortified foods may cause health risks, including vitamin B12 deficiency, which can be prompted or aggravated by too much folic acid.
Enriched Grain Products
Some breads, pastas and other grain products are also fortified with folic acid. According to the Wheat Foods Council, enriched grain products such as white bread, white flour, pasta and rice were required as of January 1998 to be fortified with folic acid. Look for information on food labels regarding fortification with folic acid. The Wheat Foods Council reports that whole wheat or whole grain breads may also contain folic acid.
Orange Juice
A cup of orange juice offers 60 to 100 mcg of folic acid, according to the Wheat Foods Council. Many orange juices are also fortified with calcium and vitamin D, which are useful nutrients to women for the strengthening of bones. Orange juice is also a natural source of many important nutrients, such as vitamin C.
Sunflower Seeds
According to the Wheat Foods Council, a half cup of dry-roasted sunflower seeds provide 152 mcg of folic acid. Be aware that seeds, nuts and legumes are calorie dense, and you will need to be mindful of your portions if you're seeking to control your weight. In addition, it is important not to exceed the upper level intake of folic acid to avoid certain adverse effects, reports the National Institutes of Health Office of Dietary Supplements.
Member Comments