Foods High In Folic Acid

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Foods High In Folic Acid

foods high in folic acid

It's a good idea to know the foods high in folic acid when you're pregnant or thinking of starting a family.

Folic acid, also known as 'Folate' in its natural state, is in the 'B vitamin' group. Unfortunately you will only find small amounts of folate in foods. So when you're pregnant or planning a pregnancy, it's a good idea to take a folic acid supplement, as folic acid foods alone won't give you a high enough dosage.

Foods with folic acid

Most people will get enough folate through eating foods that contain folic acid (although pregnant women won't) Food that contain folic acid are:

Some fruits such as Kiwi's and papaya, oranges and banana's.
Vegetables - cabbage, asparagus, broccoli, brussel sprouts, spinach, parsnips, pea's and chickpea's, lettuce and cauliflower.
Baked beans.
Some breads, wholemeal and white.
Jacket potatoes.
Marmite or vegimite.
Milk.
Some breakfast cereals, check the labels before buying.

Overcooking vegetables can destroy the folate content, so it's a good idea to try steaming them, or even eating them raw.

Foods high in folic acid - Is this enough?

Although some folic acid foods can give enough folate for the average adult (Adults need 0.2mg a day) If you are pregnant or planning to become pregnant, you will need 0.4mg a day. A folic acid supplement can be given on prescription by your doctor, or purchased from your pharmacy where you will be advised of how much to take.

Folic acid is essential for pregnant women and women planning to have a baby, as it helps to prevent 'Neural tube defects' such as spina bifida and other malformations and limb defects.

To see some facts about folic acid, click here.

Return from foods high in folic acid to the pregnancy page, or go to the New baby and beyond homepage.