Folic Acid
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Folic acid is required for energy production in your body. It is considered brain food. Folic acid also helps to strengthen your body's immune system, and can help reduce and support normal mood. Folic acid works best when combined with vitamin C and vitamin B12. A good way to get folic acid in your diet is in a complete multi-vitamin and mineral supplement. |
There is strong indication that higher intakes of folic acid may help reduce risks of heart disease by reducing blood levels of a substance called homocysteine and colon cancer. Most American's diets fall short.
Folic Acid is also known as Vitamin B-9.
Sources of Folic Acid:
- Leafy greens such as spinach and turnip greens
- Broccoli
- Asparagus
- Mushrooms
- Liver
- Dry beans and peas
- Fortified cereals and grain products
- Fortified juices
Try these easy ways to sneak in some extra folic acid:
- Papaya: 1 medium fruit equals 116mcg. Puree to make a topping for yogurt or fat-free ice cream.
- Orange juice: 1 cup equals 72mcg. Add OJ to your next smoothie for a citrusy kick.
- Snow Peas: 1 cup cooked equals 56mcg. Steam and toss into pasta salad and stir fries.
- Broccoli: One-half cup cooked equals 84mcg. Hide florets in the layers of your lasagna.
- Asparagus: 4 spears equals 89mcg. Toss with pasta and other vegetables for a vegetarian-style main dish.
- Lentils: One-half cup cooked equals 179mcg. Add to chili along with other beans.
- Spinach: 1 cup cooked equals 263mcg. Add a Greek spin to quesadillas by filling them with a combination of spinach and feta in a wheat tortilla.
- Edamame: 1 cup cooked equals 200mcg. Add them (frozen and thawed) to salads.
Folic Acid Supplement
Folic Acid with Vitamin B12 is a water-soluble vitamin from the B-complex of vitamins and is the most common deficiency amongst the B-complex. Because it is water-soluble the body cannot store it but instead excretes any excess from the body making sufficient daily intake necessary.
See also: Folic Acid in Your Diet from our sister site, FitnessandFreebies.com.
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