It is recommended that it is good to eat foods rich in folic acid as folic acid has properties that are beneficial to our health. What most of us are not aware of, however, is exactly who needs to regularly consume foods rich in folic acid as well as what exactly is the required amount of folic acid needed in order for the body to reap the health benefits. There are foods rich in folic acid, but many people do not know that by simply changing your cooking method, you can retain high levels of folate in your food.

If you are newly pregnant or you are planning to become pregnant soon, you will benefit from consuming foods rich in folic acid. If you are not pregnant yet and are only in the planning stages, it is a good idea to begin monitoring your folic acid intake. Ideally, pre-pregnant and pregnant women need to have about 0.4 milligrams of folic acid per day. This is according to the United States RDA, as they say that this amount is ideal for promoting optimal health for mothers and their unborn babies.

If you are a woman of child-bearing age, even if you are not pregnant or planning to get pregnant, you need to consume foods rich in folic acid. Folate-rich foods include green leafy vegetables, seeds, nuts and poultry.

If you are taking prescription drugs, you should be aware that the drugs you take can actually deplete folic acid present in your body. Talk to your doctor or a medical practitioner about your prescription drugs and how you can manage it together with your folic acid intake.

It has been found in a number of studies that folic acid can lower the risk of developing breast and colon cancer among women. In addition, women who have increased intake of folic acid before and after becoming pregnant have also been found to have lower incidents of delivering babies with cleft lip and palate defects.

Studies have shown that women who increased their intake of folic acid up to two months after pregnancy lower the risk of having babies with orofacial defects by 25% to 50%. Scientists are still trying to determine the exact role of folic acid in fetus development. What they do know, however, is that folic acid lowers the risk of babies having spina bifida, heart defect, anencephaly (underdeveloped brain and skull), cleft palate or cleft lip.

Folic acid is a vitamin that people, particularly child-bearing women, need. Incorporate foods that are rich in folic acid in your daily diet. Doing so not only ensures your health, but the health of your future child.

Causes of folic acid deficiency

Poor eating habits
Poor absorption
Increased requirements e.g. due to growth or pregnancy
Certain types of medication
Certain disease conditions
Alcoholism
Oral contraceptives (birth control pills)
Symptoms of folic acid deficiency
Poor growth
Smooth, red and painful tongue
Stomach and instestinal problems e.g. diarrhoea, constipation
No appetite
Fatigue / tiredness
Some foods that are high in folic acid
Meats

Liver (best source)
Chicken giblets
Kidney
Egg yolk
Legumes
Dried beans
Spilt peas
Lentils (dhals)
Soya products
Almonds
Nuts
Starches
Wholegrain breads
Wheat flour
Potato
Sweet potato
Fruits and Vegetables
Cabbage
Brussel sprouts
Beetroot
Banana
Oranges
Asparagus
Spinach
Peaches
Broccoli

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