Foods High in Folic Acid

Folic acid a type of water soluble Vitamin B. Folic acid is what brings about rapid cell division and growth. Folic acid is the main fuel for the productions of red blood cells and prevention of anemia. The food items that contain iron, are rich sources of folic acid too. Folic acid reserves and consumption, still remain essential nutrients of a woman's health. Folic acid is also important for the production of DNA synthesis and protein metabolism.

What Foods are High in Folic Acid?
The answer to this question is: the foods that we always miss out, are the ones that contain high folic acid.

Spinach
Spinach is the highest source of folic acid and iron. No wonder, it gives Popeye strength to beat up Bluto and save Olive every time.

Lettuce
Lettuce are rich with folic acid too. You can have them with salad or have them with sandwiches, the choice is yours. But please have them!

Fresh Beans
Fresh beans, means green beans and peas. They are tasty to eat and easy to cook. So, that gives you all the more reason to include them in your diet.

Asparagus
Asparagus is a type of grass. Not all asparagus' are edible, its only 'asparagus officinalis', which can be consumed. The high in folic acid, asparagus is delicious for making creamy soups.

With these four examples, it must be evident that green leafy vegetables, are the ones that are high in folic acids. Children often avoid eating them, because their taste buds are more sensitive to the bitter taste of these veggies. Think of interesting recipes to feed them high in nutrition food items for healthy living.

Foods High in Folic Acid and Iron
Spinach, fenugreek, corn, millet, finger millet, dates, almonds, broccoli, kale cabbage, potatoes, clams, oysters, raisins, fig, whole wheat pasta, okra, orange juice, black-eyed peas, lentils, sunflower seeds, grapes, pineapple juice, chickpeas, liver and turnip greens are all the items that are high in folic acid and iron. Other than these, fish, poultry, collard greens and any other green leafy vegetable are high in folic acid and iron.

Folic Acid and Pregnancy
Folic acid is an essential for normal level of homocysteine levels. Women in the childbearing period are advised to consume 800mcg of folic acid. Inadequate levels of folic acid can lead to brain defects in the child and neural tube birth defects. Folate deficiency increases the risk of spinal cord defect, Spina Bifida in new born babies. This problem can arise in early pregnancy, so regular intake of folic acid or folic acid supplements is essential. Citrus fruits are high in folates and as aforementioned, green leafy vegetables. It helps in healthy development of the fetus birth defects. Low folic acid levels reduce the risk of miscarriages, placental abruption and preterm delivery. Folate deficiency can also lead to anemia, which is shown through fatigue and weakness. Women who deliver their first child with neural defect are likely to deliver the second one with a similar defect.

Foods high in folic acid should be consumed everyday to live a healthy and a normal life. Especially, pregnant women should be careful about folic acid intake.