Foods High in Folic Acid

Folic acid is a type of water soluble Vitamin B. It enables rapid cell division and growth and is also the main fuel for productions of red blood cells to prevent anemia. The food items that contain iron, are rich sources of folic acid too. Folic acid reserves and consumption are extremely important for development of a healthy body. Folic acid is also important for the production of DNA synthesis and protein metabolism. Let's take a look at few of the food items that provide adequate amount of folic acid to the body.

Food Items High in Folic Acid

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

Lettuce
Lettuce is rich with folic acid too. You can lettuce leaves in a salad or sandwiches to increase your intake of folic acid.

Fresh Beans
Fresh beans such as green beans and peas are tasty to eat and easy to cook. Their high content of folic acid along with other nutrients is a good enough reason to include them in your daily diet.

Asparagus
Asparagus is a type of grass. However, not all asparagus' are edible. It is 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 encourage to eat a well-balanced diet.

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 every other green leafy vegetable is high in folic acid and iron.

Folic Acid and Pregnancy

Folic acid is 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, known as Spina Bifida in newborns. 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 by preventing 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.

Folic acid gives the body adequate nutrients and works in tandem with other minerals to keep it healthy!