printHealthy Eating & Folic Acid
Nowhere near as scary as it sounds, folic acid is a water-soluble vitamin responsible for the efficient development of an embryo's neural tube (basically brain and spinal cord) in the womb.
Because the neural tube is formed very early in pregnancy (about a month after conception) women are advised to consume plenty of folic acid prior to conception and until the third month of pregnancy in order to minimise the risk of foetal deformities.
Folic acid is also essential for the formation of red blood cells. The best source of folic acid is green leafy vegetables, and - perhaps for that reason - most people don't eat enough of it! Ideally, you should consume 400mcgs of folic acid daily.
What can folic acid do for me?
- Ensure the proper neural tube development of a growing embryo
- Reduce the risk of heart disease, strokes, and colorectal cancer (cancer of colon and rectum)
What indicates a deficiency of folic acid?
- Fatigue
- Weakness
- Weight loss
- Sore, inflamed tongue
Who particularly needs folic acid?
- Women planning to conceive, or those in the early stages of pregnancy
- Over-55s
Foods rich in folic acid
| Food | Serving size | Cals | Amount | GDA (%) |
|---|---|---|---|---|
| Tomatoes | 85g | 14 | 12.5 mcg | 3 % |
| Oranges | 160g | 59 | 48 mcg | 12 % |
| Lentils | 40g | 40 | 72 mcg | 18 % |
| Asparagus | 100g | 22 | 149 mcg | 37 % |
| Wholemeal bread | 50g | 108 | 59 mcg | 15 % |
| Strawberries | 100g | 27 | 24 mcg | 6 % |
| Papaya fruit | 100g | 38 | 38 mcg | 10 % |
