What Foods Do You Need to Prevent a Folic Acid Deficiency?

According to Robert C. Atkins, author of "Dr. Atkin's Vita-Nutrient Solution: Nature's Answer to Drugs," folic acid is one of the most important nutrients human beings need. A sufficient amount of folic acid helps prevent several different birth defects and may also ward off cancer and help prevent heart attack. Atkins reports that a folic acid deficiency is one of the most common vitamin deficiencies in human beings, but there are plenty of foods that can increase your intake of this important vitamin.

Enriched Cereals And Grains

Folic acid is added to many breakfast cereals and grain products in order to boost levels among the entire population, says W. Allan Walker, author of "The Harvard Medical School Guide to Healthy Eating During Pregnancy." Adding fortified cereals and grain products, such as pasta and bread, can help you increase folic acid levels so you do not become deficient. Many breakfast cereals will provide about a quarter of the 400 mcg of folic acid needed each day while others may provide 100 percent of what you need in only one serving. Read nutrition labels to choose a cereal that meets your needs. Many varieties of whole grain bread and pasta also provide a healthy dose of folic acid, says Walker.

Beans And Peas

Cooked dry beans and peas provide a healthy dose of folic acid--one serving of dried beans or peas can provide up to half of your body's daily folic acid requirements. Beans, such as pinto, kidney and white beans, as well as dried lentils and peas should be incorporated into your diet to help boost folic acid level. Add beans to soups, chili or salads, or roll a serving portion into a tortilla to make a folic acid rich burrito. Dried lentils and peas can also be added to soups or chili or can be made into healthy side dishes by adding vegetables, olive oil and seasonings.

Green Leafy Vegetables

Leafy green vegetables are one of the most common sources of folic acid, reports H.K. Bakhru, author of "Healing Through Natural Foods." Green leafy vegetables, such as lettuce and kale provide a healthy dose of folic acid in each serving. Walker adds that spinach is one of the best leafy greens for obtaining folic acid and provides about 1/3 of the 400 mcg you need each day.

References

• "Dr. Atkin's Vita-Nutrient Solution: Nature's Answer to Drugs"; Robert C. Atkins; 1998
• "The Harvard Medical School Guide to Healthy Eating During Pregnancy"; W. Allan Walker; 2005
• "Healing Through Natural Foods"; H.K. Bakhru; 2000