Folic Acid is a B vitamin found naturally in many foods including green leafy vegetables, fruits, beans and fortified breads and cereals.
But the easiest way to be sure you get enough folic acid is to take a multivitamin that contains 400 mcg folic acid. One little pill, available at drug stores, taken every day with a healthy diet can make a big difference.
Vitamins & A Balanced Diet
When you choose a multivitamin, check to make sure it contains the recommended 400 mcg folic acid. Many vitamin bottle labels refer to this as folate, which is the natural vitamin found in foods. Take vitamins every day and eat a balanced diet of these foods that contain folate, or folic acid.
Many vitamin bottle labels refer to this as folate, which is the natural vitamin found in foods.
Take your vitamins every day and eat a balanced diet of these foods that contain folate, or folic acid:
Cereals fortified with folic acid (Product 19, Total, Smart Sense) Orange Juice Strawberries Raw spinach Dried beans and peas Lentils Turnip greens Avocado Romaine lettuce
Easy Cooking & Storage Tips
Read labels to know how much folic acid is in a serving of food. Almost all you buy will have this information on the label.
To get the most folic acid from your food, follow these easy cooking and storage tips:
Don’t overcook food – it reduces folic acid content. Boil vegtables in a small amount of water or try them steamed, microwaved or stir fried. Eat more dry beans and peas. They are great sources of folic acid. Even though you need to cook them for a long time in water, the folic acid is still there. Put produce in the refrigerator to keep folic acid longer. Fresh produce has the highests concentration of folic acid.
And don’t forget, 400 mcg folic acid daily is what you need! A multivitamin, along with a good diet, can help you be sure.