By Bamidele Wale-Oshinowo
Folic Acid is derived from folate, a water-soluble B vitamin which needs to be included in daily diet as it cannot be stored for long in the body.
Pregnant woman especially need foods rich in folate for the following reasons;
READ ALSO:8 Reasons You Must Take Folic Acid Before & During Pregnancy
400 microgram (mcg) daily intake of folic acid is recommended while trying to conceive and during pregnancy.
Now, find a few foods rich in this essential vitamin recommended before and during pregnancy:
Get a supply of between 100 to 400 mcg of folic acid from a bowl of most fortified cereals (always check for the folic acid logo on the cereal pack). It is healthy to eat cereals that are high in fibre but low in sugar. Examples of such cereals are: Rice Krispies, Oatmeal, Cheerios and Weetabix. To complete your breakfast, add a glass of freshly extracted orange juice as this is another good source of folic acid.
Whole grain bread (also known as wholemeal or wheat bread) has 40 micrograms per 100g. Compared to white bread, wholemeal bread is higher in fibre and lower in sugar.
Beans are low in calories, virtually fat-free and high in fibre. You can eat beans in various forms such as moimoi, akara, beans stew and baked beans.
Liver is an organ that is full of nutrients such as protein, vitamin A, iron, trace elements, B-vitamins and most importantly contains the highest amounts of folic acid. 85 g of cow liver will give 215 mcg of folic acid. However, organ meats should be consumed with caution in pregnancy, especially if you are taking vitamin supplements.
READ ALSO:5 Ways To Minimize Your Risk Of Having A Baby With Birth Defects
Sweet potato provides a good quantity of folic acid. One cooked average-sized sweet potato would provide 50 mcg of folic acid. For waiting or pregnant women, sweet potato is a healthier source of folate than Irish potato.
One and half cup of cooked green leafy vegetable contains about 100 mcg of folate. You can eat your cooked green leafy vegetable with brown rice and potato (both are also good sources of folate).
Watercress, rocket, broccoli, Brussels, sprouts, kale, asparagus, and garden peas are good sources.
Nuts and seeds are super healthy foods and are a great natural source of vitamins, minerals, protein, fat and fibre.
Almond walnuts, pecans, brazil nuts, cedar nuts, cashews and sunflower seeds are good sources of folate. Sunflower seeds can be munched as a snack, added to cereal, baked into bread or sprinkled over salads. Approximately 28 g of sunflower seeds contain 82 mcg of folic acid.
Whole-wheat pasta in particular is more nutritious because it digests slowly, supplies higher fibre and is a great source of folate because it is enriched. One cup of enriched pasta would typically supply 100 mcg of folic acid.
Avocado is a rich source of folic acid in prenatal nutrition. One cup of sliced avocado contains 90 mcg of folate.
READ ALSO:10 Healthy Ways To Eat During Pregnancy
Tomato juice is a healthy and cheap source of folic acid. It is low in sugar, very juicy and tasty, especially when served chilled. One glass of tomato juice contains 48 mcg of folate.
Tags: Folate-Rich Foods, Folic acid
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Tnx 4 d info
Message..nice information tnks MIM
Nice. Thanks for sharing.
Thank you MIM
Wow…… Thanks MIM. I love this
Tomatoe juice yawk,anyways tnx
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