Folic acid, or folate, is a nutrient especially important for pregnant women because it helps the body form new healthy cells. The Institute of Medicine recommends adults consume 400 mcg of folic acid per day, while pregnant women should consume 600 mcg. While some foods contain significant amounts of folic acid, salmon is not one of them. A healthy food on its own, salmon contains omega-3 fatty acids and low saturated fat, but not much folic acid.
Folic Acid
Folate is naturally found in some foods, while folic acid is man-made, but despite the difference in names, they are the essentially the same thing. According to WomensHealth.gov, however, folate is not used as easily by the body as is man-made folic acid. Folate is a B vitamin, a group of vitamins with functions that include red blood cell production and energy production from food breakdown. Specifically, folic acid helps form new healthy cells, and it's especially important during pregnancy because consuming the recommended values reduces the risk of birth defects such as spina bifida and anacephaly.
Salmon and Folic Acid Content
Although seafood is a rich source of some B vitamins, folic acid is not one of them. One 1/2 fillet of cooked salmon provides 8 mcg of folic acid. Compared to a folic acid-rich food, such as one cup of lentils, which provides 358 mcg, it's significantly low. Salmon, however, is nutrient-rich otherwise. It contains significant amounts of omega-3 fatty acids good for brain health and shown to lower cholesterol. It is also a low-fat, iron-rich protein source recommended by the American Heart Association over high-fat red meat options.
Folic Acid Sources
Green, leafy vegetables, legumes, fruits, grains and nuts are rich natural sources of folic acid. One cup of cooked spinach provides 230 mcg of folic acid and one raw papaya provides 116 mcg. Many cereals and grains are enriched with folic acid, too, and those with nutrition labels that read "100%" next to folic acid provide 400 mcg in a serving. Folic acid supplements are also readily available. Consuming folic acid through food may not have as much of an impact as a folic acid supplement, notes WomensHealth.gov.
Other Folic Acid Recommendations
Women should take a folic acid supplement of 400 mcg at least one month before attempting to become pregnant, according to the Institute of Medicine. After pregnancy a supplement of 600 mcg is recommended daily. Liquid folic acid supplements are available if swallowing a pill is difficult. You can also get your daily recommended folic acid intake by consuming a 100 percent folic acid-enriched cereal, but a supplement may be more readily usable by the body. It's important to remember that all adults should consume 400 mcg of folic acid each day, not only women who are pregnant or attempting to get pregnant. The safe upper limit of folic acid intake is 1,000 mcg per day.
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