by Paradoxx

Created on: September 24, 2008

Natural folic acid, also referred to as folate is a essential B vitamin, may be found in many green leafy vegetables as well as legumes and nuts. First recognized in 1931 as a crucial nutrient to prevent anemia
in pregnancy. Fundamental for the production of blood cells and the development and functioning of the nervous system in the fetus.

Natural folate is generally good for brain health, but research now suggests that to much of the vitamin, generally though supplements, might harm people as well. Medical research also indicates that folic acid may help prevent heart disease, stroke, and some forms of cancer.

Most doctors agree that women who are or planning to get pregnant, to begin a prenatal regiment to include supplementing folic acid to help in fetus development and reduce the risk of birth defects.

To much folic acid, though is rare, can cause stomach discomfort and diarrhea, as well as headaches. Also is has been known to react with some medicines and decrease their effectiveness.

Vitamin B9 folic acid occurs naturally in the following foods and many experts think that most of us can get our daily required supply simply
by eating a more healthy diet. The National Institutes of Health states
that natural folate is found in:

Green leafy vegetables, dry beans and peas, and many other types of vegetables and fruits are good sources of folate. In addition, fortified foods are a major source of folic acid. It is not unusual to find foods such as cereals fortified with 100 percent of the RDA for folate. The variety of fortified foods available has made it easier for women of childbearing age to consume the recommended 400 mcg of folic acid per day from fortified foods and/or supplements. The large numbers of fortified foods on the market, however, also raise concern that intake may exceed the UL. This is especially important for anyone at risk of vitamin B12 deficiency, which can be masked by too much folic acid. It is important for anyone who is considering taking a folic acid supplement to first consider whether their needs are being met by adequate sources of dietary folate and folic acid from fortified foods.

Ready to eat cereal, fortified with 100% of the DV, 3/4 c: 400 mcg ~ 100% of Daily Value (DV)
Beef liver, cooked, braised, 3 oz: 185 mcg ~ 45% DV
Cowpeas (blackeyes), immature, cooked, boiled, 1/2 c: 105 mcg ~ 25% DV
Spinach, frozen, cooked, boiled, 1/2 c: 100 mcg ~ 25% DV
Great Northern beans, boiled, 1/2 c: 90 mcg ~ 20% DV
Asparagus, boiled, 4 spears: 85 mcg ~ 20% DV
Wheat germ, toasted, 1/4 c: 8o mcg ~ 20% DV
Orange juice, 3/4 c: 70 mcg ~ 20% DV
Vegetarian baked beans, canned, 1 c: 60 mcg ~ 15% DV
Spinach, raw, 1 c: 60 mcg ~ 15% DV
Rice, white, long-grain, parboiled, cooked, enriched, 1/2 c: 45 mcg ~ 10% DV
Avocado, 1/2 c sliced: 45 mcg ~ 10% DV

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