
01/13/2022
What are the benefits of folic acid for women?
Folate is also known as Folic Acid or Vitamin B9. Folic acid is the form of folate that is added to food products that have been processed and in supplements. It is an important water-soluble vitamin for women in all stages of life.
Why is Folic Acid Important?
It helps form protein and new DNA. This vitamin is really important for women that are pregnant or of childbearing age.
Which Foods Are Highest in Folate?
There are many different foods that have folate, but some food sources have more than others. Some food sources that have the highest amount of folate is liver, legumes, leafy green veggies like spinach, kale, broccoli, collard greens, romaine lettuce, and mustard greens. Other food sources that have high amounts of folate include nuts, avocados, and citrus fruits like lemons, limes, and oranges.🥗🥑🍋🥜🥦🥬
Which foods have folic acid?
You'll typically find folic acid in food sources that are made with fortified flours like bread, rolls, cakes, pasta, and cereals. These fortified foods are the leading sources of folic acid in America. You also find folic acid in dietary supplements.
How much folic acid should you consume?
The Recommended Dietary Allowance for adult women is 400 mcg/day. If you are a woman of childbearing age or are thinking of becoming pregnant, you should take 400 mcg/day as folic acid. Pregnant women should consume 600 mcg/day of folic acid because of the needs of the growing baby.
What Happens if I Don't Consume Enough Folic Acid?
The major concern is for women that become pregnant. A deficiency of folic acid increases the risk of a baby being born with neural tube defects like spina bifida, cleft palate, and anecephaly. Folic acid is also important for women because of its role in forming new cells and DNA. Consuming enough folic acid helps with hair, skin, and nails!
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