January is a time when we start trying to turn a new leaf. For women who want to get pregnant, are pregnant or even if you’re just of reproductive age, it’s recommended that you get 400mcg of folic acid everyday. According to the CDC:
There are 3,000 pregnancies affected by spina bifida or anencephaly, which are neural tube defects caused by the incomplete development of the brain and spinal cord. If women take 400 mcg of folic acid daily, before and during pregnancy, they can help reduce their risk of having a pregnancy affected by a neural tube by up to 70%.
Most organizations recommend that you simply take a multi-vitamin or prenatal vitamin. You can also take a simple folic acid vitamin with nothing else. In fact, many of our foods are now fortified with folic acid, particularly breads and cereals. But if you are not interested in supplementing with vitamins, here are some handy foods to help you get your 400 mcg of folic acid for a healthy pregnancy (as suggested by Women.gov):
- Beans and lentils
- Peas (black-eyed peas, chickpeas, green peas)
- Juices (orange, tomato, grapefruit, pineapple)
- Fruits (oranges, cantaloupe, honeydew melon, avocado, papaya, raspberries)
- Soymilk
- Vegetables (green leafy vegetables such as spinach, lettuce, turnip greens, mustard greens, collard greens, and Chinese cabbage; broccoli; Brussels sprouts; asparagus; artichokes; okra; corn; cauliflower; potato; beets; green onions; sweet red peppers)
- Nuts
- Sunflower seeds
- Peanuts and peanut butter
- Liver
- Giblets
How do you prefer your folic acid?