Categories: Dieting & Weight Loss

Folic Acid: Natural Food Sources & Supplements

You know that folic acid is important during pregnancy, but do you know why it’s so important? Women are usually advised by their physicians before even trying to become pregnant, that they should take a folic acid supplement along with their normal multi-vitamins or prenatal vitamins. It’s also a good idea to take a folic acid supplement as soon as you discover you’re pregnant, or to make sure that your prenatal vitamins contain folic acid.

So why is folic acid so important? Folic acid plays a huge part in the development of a baby’s neural tube. Insufficient folic acid has been shown to increase the chances of a neural tube defect in the unborn baby. A baby’s neural tube is the first part of the central nervous system that grows. By the time this part is fully developed, and baby is born, it has become the baby’s brain and spinal cord.

Of course, there are ways to help ensure that you are getting the proper amount of folic acid aside from supplements while you are pregnant. There are many good food sources for folic acid. It’s important to remember that as long as one is eating a balanced, healthy diet they shouldn’t need to take a supplement unless they are trying to become pregnant or already pregnant.

Some excellent food sources of folic acid include; green leafy vegetables- dark lettuces, spinach, greens of all types, asparagus, parsley, broccoli, beets, lentils, different types of squash, pinto beans, garbanzo beans, black beans, string beans, red beans and even calf’s liver. If you simply find these foods too unpalatable for you, then it’s an excellent idea to take a folic acid supplement.

How do you know if you’re getting too little folic acid? Some symptoms of folate deficiency include; irritability, mental and physical fatigue, depression, forgetfulness or the appearance of confusion or being “dazed,” inability to sleep- insomnia, circulation problems, and lack of folic acid can even cause gingivitis or gum disease. If you are exhibiting any of these symptoms, it’s important to discuss them with your doctor and discuss the possibility of folate deficiency.

Aside from helping protect your unborn baby from neural tube defects, folic acid is also used for helping support red blood cell production. It helps to prevent anemia, and helps prevent homocysteine from building up in your blood. Folic acid is also known to help support cell production and function, especially in skin. Folic acid also helps your nerves to function properly, and helps prevent bone fractures caused by osteoporosis, and it can help the elderly prevent dementia.

Most people are unaware that folic acid is a requirement for all humans, regardless of whether they are pregnant or not. If you follow a healthy, well-balanced diet (including lots of food sources for folic acid in your diet!), then you likely don’t need to take a folic acid supplement, but if you don’t- discuss with your doctor the benefit of taking a folic acid supplement.