Natural Sources of Folic Acid

Folic Acid is also known as Vitamin M or Folacin. It is one of many water-soluble forms of Vitamin B9 and is useful in cell metabolism. Folic acid is also useful for the brain, prevention of neural tube birth defects, reduce the chances of strokes and such other multiple health benefits. Although folic acid can be taken in the form of folic acid supplements, the better way to intake them would be through natural sources of food which contain them. Let us look at the natural sources of food that contain the folic acid:

Foods rich in folic acid are mainly leafy vegetables such as spinach, turnip greens, lettuces, sunflower seeds, dried beans and peas, fortified cereals, collards and broccoli. Among the other foods that contain folic acid are peanuts and wheat germ. Some fruits can also be considered as good sources of folic acid; some of them include avocado, tomatoes, oranges, bananas and cantaloupes. Folic acid is also found in copious amounts in non-vegetarian sources such as turkey and chicken livers.

The risk factors associated by in-taking too much folic acid is low. However, a Recommended Daily Allowance (RDA) limit would keep things on track. The 1998 RDA for folate suggests, intake of 400 µg for men and women above 19 years of age. For lactating mothers and pregnant women the suggested amount is 500 µg and 600 µg respectively.

This nutrient is very important for your body for production, repair, efficient functioning of the DNA and cell metabolism which aids in prevention of some of the conditions mentioned above. Other problems that can occur with folic acid deficiency are diarrhea, weight loss, fatigue, headaches, sore tongue, heart palpitations and behavioral disorders.

By including a good combination of fruits, leafy vegetables and cereals in your diet, you would do good enough to meet the necessary amount of folic acid nutrients for your body or satisfying your RDA (Recommended Daily Allowance). It is also suggested that use of steaming while cooking would help reap the maximum benefits out of these foods as steaming helps preserve the nutritional value of the foods.