How To Get More Folic Acid In Your Diet

These foods are not only rich in folate. Take a folic acid supplement or pregnancy specific vitamin supplement providing 400mg every day.

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how to get more folic acid in your diet

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In addition to taking a folic acid supplement women who could become pregnant should eat folate rich foods including.

How to get more folic acid in your diet. Most people in the united states get enough folic acid in their diet because it is plentiful in the food supply. 1 ounce equals 100 400 micrograms of folic acid. For the most part the average person doesnt need a supplement.

A serving of spinach provides 26 micrograms collard greens provide 177 micrograms and turnip greens provide 170 micrograms of folic acid. A plate of these greens will provide you with your daily need of folate. Green leafy vegetables also come packed with zinc iron calcium.

All adults should take a supplement or eat fortified foods to get 400 mcgday of folic acid in addition to a varied diet. 1 mcg of dfes 1 mcg of naturally occurring food folate 05 mcg of folic acid taken in the form of supplements on an empty stomach 06 mcg of folic acid ingested with foods adults need about. Eat a diet rich in folates and folic acid from foods naturally containing the vitamin and from fortified foods.

A cup of arugula will benefit your body with 19 micrograms of folic acid. The average adult needs 400 micrograms mcg of folate a day according to the nih. During the whole of pregnancy and lactation it is advisable to eat a diet rich in folate as requirements for the vitamin are higher.

Laura gibofsky ms rd csp cdn is a nutritionist at hospital for special surgery. Eating a variety of healthy foods such as fruits vegetables nuts and seeds as well as fortified foods is an easy way to increase your folate intake. Foods and nutrients interact with each other.

Bananas are high in potassium protein and fibre and theyre also a great way to get an extra boost of folic acid into your diet for the day. One medium sized banana contains approximately six. For a quick boost in your folic acid level consider adding more of spinach collard arugula kale lettuce and turnip greens in your diet.

Make a salad with fresh romaine one of the most folate rich types of lettuce to boost your folic acid intake. Adding more spinach collard greens kale turnip greens and romaine lettuce into your daily diet provides an immediate boost in folic acid. Just one large plate of these delicious leafy greens will fulfill nearly all of your daily folate needs.

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