- Enriched breads, cereals, grains
- 100% whole wheat bread
- Orange juice
- Tomato juice
- Spinach
- Broccoli
- Romaine lettuce
- Green beans
- Peas
- Asparagus
- Sunflower seeds
- Peanut Butter
- Dried navy, kidney, pinto, & garbanzo beans, lentils & black eyed peas
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Also known as folate or folacin, folic acid is a B vitamin. B vitamins act as co-enzymes - they assist other enzymes in catalyzing chemical reactions in the body. Folic acid assists in catalyzing the chemical reaction of cell division and therefore is very important in the rapid cell division that takes place during pregnancy and in replacing other cells that have a high turn over rate (e.g. lining of the digestive track).
Studies show that taking a folic acid supplement (such as in a daily multi-vitamin) prior to pregnancy and during the first trimester can prevent certain birth defects by as much as 70%. AND, that over 50% of all neural tube defects might be prevented if all women of child bearing age consume adequate folic acid BEFORE and during pregnancy.
This fact was important enough that in 1998 the FDA started requiring the addition of folic acid in foods that were labeled enriched. This includes cereals, breads, pasta, etc.
The neural tube is what the brain, spinal column, and central nervous system develops from. Neural tube defects include spina bifida (the tube that encloses the baby’s spinal cord fails to properly close resulting in paralysis) and anencephaly (part or all of the baby’s brain is missing).
The neural tube forms early in the embryo’s life, within the first two to four weeks. This is often before the woman realizes she is pregnant. This is the reason it is crucial to get adequate folic acid BEFORE pregnancy and during the first trimester and beyond. Keep in mind,50% of all pregnancies are unplanned. All women of child-bearing age should take a folic acid supplement containing 400 mcg. of folic acid. The minimum required amount goes up to 800 mcg during pregnancy.
The average American does not get adequate folic acid (285 mcg. is the average). Folic acid can be found in the following foods:
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