Your body needs vitamins and minerals for normal growth and development. Folic acid, or folate, is vital for cell function and tissue growth. For example, it helps your body make red blood cells, allowing oxygen to be carried through your body efficiently. Calcium helps build strong and healthy bones and teeth. This mineral is also vital for nerve function and muscle contraction.
Folic Acid
The Institutes of Health's Food and Nutrition Board recommends 400 mcg of folic acid for people ages 14 and older. The recommended dietary allowance is 300 mcg for children ages 9 to 13, 200 mcg for ages 4 to 8 and 150 mcg for ages 1 to 3. Symptoms of a deficiency include mouth ulcers, swollen tongue and poor growth. The American Congress of Obstetricians and Gynecologists advises 600 mcg for pregnant women to prevent the fetus developing spina bifida and other neural tube defects.
Foods With Folic Acid
Folic acid naturally occurs in fruits, such as banana, cantaloupe, mango, citrus fruits and papaya. This vitamin is also found in green leafy vegetables, including spinach, turnip greens and collards. Other vegetable selections are broccoli, asparagus, okra, avocado, peas and brussels sprouts. Pulses, seeds and nuts are also a good source of folic acid. Many products are enriched with folic acid, such as breakfast cereals, white rice, egg noodles, bread and pasta.
Calcium
People ages 19 to 50, including pregnant women, require 1,000 mg of calcium per day. The RDA is 1,300 mg for children and teenagers ages 9 to 18. The demand of calcium is highest during childhood and adolescence because of the rapid increase in bone mass and size. A low calcium intake during childhood can lead to rickets or osteoporosis later in life. These diseases cause the bones to become weak and fragile. Symptoms of calcium deficiency include muscle cramps, pins and needles in hands and feet, and bone pain.
Foods With Calcium
The U.S. Department of Agriculture lists cheese, yogurt and milk as top calcium sources. Select low-fat or nonfat varieties for a healthier option. Cheese selections include ricotta, Swiss, Camembert and mozzarella cheeses. Eat fish, preferably with bones, to increase your daily calcium intake. Green vegetables -- including spinach, turnip greens, beet greens and kale -- are also good sources of calcium. If you are pregnant, avoid consuming unpasteurized dairy foods as this can lead to food poisoning, which can harm your fetus. Vegetarians who avoid dairy foods may require calcium supplements to prevent developing a deficiency.
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