All of us want to be healthy. The right foods with adequate sleep, and regular exercise play a major role in keeping us healthy. Moreover, a certain nutrient has been found very essential most especially during pregnancy which is called Folate or Folic Acid for a better development of the growing fetus. But have you ever considered foods that are rich in folic acid? Did you know that folic acid is one of the major nutrients that play a vital role in bodily functions?
Folate is the common form of vitamin B9. It is water-soluble and naturally found in many types of foods. It is also added to foods as a supplement and sold in the form of folic acid. This form is actually much better absorbed by the body than from food sources. Folate helps to form the DNA and RNA. And it is also involved in protein metabolism. It plays a key role in breaking down homocysteine which is an amino acid that causes harmful effects in the body if it is present in high amounts. Folate is also important in producing healthy red blood cells. It is critical during a rapid growth period which is during pregnancy and fetal development. When the baby is developing early during pregnancy, folic acid helps form the neural tube. Folic acid is very important because it can help prevent some major birth defects of the baby's brain (anencephaly) and spine (spina bifida). The neural tube forms the early brain and spine.
There is an extensive variety of foods that naturally contain folate, but folic acid, which is a form that is added to foods and supplements is better absorbed.
Good sources of folate include:
- Dark green leafy vegetables (spinach, turnip greens, romaine lettuce, broccoli, asparagus, Brussels sprouts)
- Whole grains
- Peanuts
- Sunflower seeds
- Fresh fruits and juices
- Beans
- Eggs
- Seafood
- Liver
- Fortified foods and supplements
Having not enough folate, you can also develop folate defiency anemia which is another type of anemia. But it is also important to take note that it can also interact with certain medications, and so it may not be safe for everyone to take. It is recommended to see and speak with a physician before taking folic acid if you have particular medications for certain health conditions.
Folic acid is the artificial form of folate, an important B vitamin. Most of us can get enough folate from our diet, but those people at risk of deficiency and women who are pregnant may need to take folic acid supplements.
NOI Kimberly Tanador, RND
References:
What to Know about Folic Acid?
https://www.medicalnewstoday.com/articles/219853
The Nutrition Source: Folate (Folic Acid) – Vitamin B9
https://www.hsph.harvard.edu/nutritionsource/folic-acid/
Top 25 Foods high in Folic acid
https://www.stylecraze.com/articles/foods-rich-in-folic-acid/
