Begin each day with Folic Acid

I started taking Folic Acid last year. Folic acid is a vitamin found in many foods and multivitamin supplements. It's especially important for women who are pregnant and also for women trying to get pregnant because folic acid can help prevent birth defects. Folic acid can reduce certain birth defects of the brain and spinal cord by more than 70 percent. These birth defects are called neural tube defects (NTDs). NTDs happen when the spinal cord fails to close properly.

The most common neural tube defect is spina bifida. This occurs when part of the baby's spinal cord remains outside the body. The baby may have paralyzed legs and, later, may develop bladder and bowel control problems. The most serious neural tube defect is anencephaly. The baby is born without part of its skull and brain, and eventually dies.

Folic acid also may help lower your chances of getting heart disease and some types of cancers. It may help protect you from having a stroke, as well.

There are three ways women can get enough folic acid. They can choose to:

• Take a vitamin supplement containing 400 micrograms of folic acid daily, or
• Eat a fortified breakfast cereal daily which contains 100% of the recommended daily anount of folic acid (400 micrograms).
• In addition, increase consumption of foods fortified with folic acid (e.g., "enriched" cereal, bread, rice, pasta and other grain products) in addition to consuming food folate from a varied diet (e.g., orange juice and green vegetables).
  

FOODS WITH FOLIC ACID

Enriched Breads and Grains

Breads and grains contain added folic acid.
Serving size is 1 piece.
All kinds of breads, rolls, muffins, tortillas, bagels, nan, pizza rust, waffles, pancakes. Serving size is 1/2 cup.
Rice, pasta, bulgur, barley, millet.
Wheat germ (2 tablespoons).

Fortified Cereals

Excellent sources.
Read the nutrition label on the cereal box to learn how much folic acid is provided. Many cereals, both hot and cold, generally provide 25% of the daily recommended amount of folic acid.

Fruits and Vegetables

Serving size is 1/2 cup unless otherwise noted.

• Spinach, cooked
• Asparagus
• Turnip greens, cooked
• Artichoke (1)
• Collard greens, cooked
• Orange juice
• Mustard greens
• Broccoli
• Corn, fresh, frozen or canned
• Orange (1)
• Green peas, fresh, frozen or canned
• Beets
• Brussel sprouts
• Parsnips
• Okra, sliced

Serving size is one cup unless otherwise noted:

• Spinach, raw
• Iceberg lettuce (1/4 head)
• Romaine lettuce
• Raspberries, frozen
• Turnip greens, raw
• Celery
• Pineapple juice, canned
• Swiss chard, cooked
• Sauerkraut
• Cauliflower
• Papaya
• Bean sprouts
• Green pepper
• Blackberries
• Tomato juice
• Cantaloupe, casaba orhoneydew melon
• Winter squash, including acorn,
• Hubbard, butternut;
• Baked Green or wax beans
• Italian green beans
• Plantains
• Strawberries
• Cabbage, raw

Beans and Peas

They may be purchased dry, frozen or canned. Serving size is 1/2 cup unless otherwise noted.

• Cranberry beans
• Lentils
• Pink beans
• Adzuki beans
• Black beans
• Chickpeas (garbanzos)
• Pigeon peas
• Great Northern beans
• Black-eyed peas or cowpeas
• Navy beans/white beans
• Pinto beans
• Split peas
• Kidney beans
• Soybeans
• Lima beans
• Tofu, firm
• Peanuts (1 ounce)
• Peanut butter (2 tablespoons)

Protein Foods

• Whole eggs (cooked), one egg
• Liver

Convenience Foods

The following are good to very good sources of folic acid:

• Instant Breakfast (powdered mix added to milk)
• Bean with bacon soup (canned)
• Chili with beans (canned)
• Refried beans, canned or homemade
• Pork and beans or baked beans (canned)
• Spaghetti sauce (jar or canned)
• Lentil soup (homemade or canned)
• Black bean soup (canned)
• Bean burrito
• Frozen waffle (Nutri Grain or Eggo)

So for wanna-be-mothers like me, start loading with folic acid! Baby dust to all!