Folic acid is a vitamin found in many foods that is essential to the development of a fetus. According to New York State Department of Health, folic acid can reduce certain birth defects of the brain and spinal column by up to 70 percent. The benefits of folic acid are greatest when taken during the first trimester of pregnancy. Since most women will not know that they are pregnant at the beginning of their first trimester, it is recommended that all women, especially those of childbearing age, take a supplement that contains folic acid or eat a diet high in folic acid.
Enriched Breads and Grains
All kinds of breads, including rolls, muffins, pancakes and waffles, contain folic acid. One half cup of rice, pasta or barley contains a serving of folic acid. Two tablespoons of wheat germ will also add a serving of folic acid to many different foods. Wheat germ can be added to foods, such as applesauce, cake or cookies, to increase folic acid intake.
Fortified Cereals
Many name brand cereals are now fortified with 100 percent of the recommended daily value of folic acid. Even cereals normally geared towards children are fortified with folic acid. A breakfast of a fortified cereal in milk will not only guarantee that a person will get her needed folic acid, but also will help increase intake of much needed calcium.
Fruits and Vegetables
Fruits and vegetables that contain folic acid can be broken down into two different categories: those that require 1/2 cup serving and those that require a full cup serving to get the recommended amount of folic acid. Fruits and vegetables that require only 1/2 cup serving include cooked spinach, asparagus, cooked turnip and collard greens, broccoli, green peas and okra. Fruits and vegetables that require a full cup serving include raw spinach and turnip greens, celery, cantaloupe, papaya and strawberries.
Beans and Peas
A 1/2 cup of many different beans and peas will deliver the recommended amount of folic acid. Whether bought dried, frozen or canned lentils, black-eyed peas, pinto beans, lima or kidney beans will provide folic acid with each 1/2 cup serving.
Protein Foods
There are a couple different protein foods that provide a high amount of folic acid. A whole cooked egg and liver are both excellent sources of folic acid. Eggs can be boiled and then carried along as a snack to help increase a patients intake of folic acid throughout the day.
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