Best Folic Acid Foods for Pregnancy

Folic acid is one of the most important nutrients women need during pregnancy.  It is crucial for helping to reduce the occurrence of various forms of birth defects, and also aids the mother's body in producing the extra blood cells required during pregnancy.  The daily recommended requirement of folic acid for pregnant women is 400 mcg (micrograms). Although prenatal vitamin supplements contain substantial amounts of the nutrient, it is usually recommended to try to obtain vitamins, minerals, and other nutrients through foods in a healthy, balanced diet.  We've compiled a list of 12 of the most healthy and best folic acid foods for pregnancy.  Of course, you should always check with your doctor to make sure that these foods are okay for you and do not interfere with any health conditions you may have.

Lentils

Lentils, and legumes in general, are among the most healthy foods you can eat, whether pregnant or not. They are among the most folate-dense foods you can eat.  They also contain significant amounts of protein and fiber, and they are low in fat.  Many people use lentils as a healthier substitute for meats.  A half-cup of cooked lentils contains around 180 mcg of folic acid, or nearly half of the daily requirement.

Beans

Like lentils, beans are legumes, and thus are extremely nutritious foods to eat anytime.  They contain a wide variety of vitamins and minerals, are high in protein, and contain large amounts of insoluble fiber.  Some bean varieties that are high in folate levels include black beans, navy beans, pinto beans, Lima beans, and kidney beans.  Just one-half of a cup of cooked beans contains anywhere between 110 and 150 mcg of folic acid, or around one-third of the daily requirement.

Fortified or Enriched Cereals

Fortified cereals are the food source which can contain the highest levels of folic acid.  A typical fortified cereal usually contains anywhere between 100 to 400 mcg of folate, or somewhere between 25 to 100 percent of your daily requirement.  Of course, you should try to choose cereals made from whole grains that contain a good amount of fiber.  Also, try to avoid cereals that contain high amounts of sugar.

Enriched Pasta

Enriched pastas are another way to get large amounts of folic acid in one meal.  Again, you should try to choose pastas made from whole grains that contain fiber.  Pasta dishes are a great way to get plenty of complex carbohydrates for energy during pregnancy.  Most enriched pastas contain around 100 mcg of folate per one cup of cooked pasta, or around a quarter of your daily requirement.

Asparagus

Asparagus is one of the best folic acid foods for pregnancy, as it is among the foods with the highest content of folate.  Five spears of asparagus contains about 100 mcg of folic acid, or about one-fourth of the recommended daily intake. Be sure not to overcook the vegetable as heating it for too long can result in the loss of folic acid and other nutrients.  Asparagus also contains fiber to aid in digestion.

Spinach

Spinach is another excellent vegetable source of folic acid, in addition to being one of the most overall nutrient-rich vegetables you can eat. Generally speaking, dark, green, leafy vegetables are among the most nutritious foods you can eat. They also contain a large amount of iron, which is essential during pregnancy.  One-half cup of cooked spinach contains about 100 mcg of folate, or about 25% of your daily requirement.

Cauliflower

Cauliflower is another vegetable that contains a good amount of folate. In addition, it is an extremely fiber-rich food which can aid in digestion and the relief of constipation. One cup of cooked cauliflower contains around 70 mcg of folic acid, which is almost 18% of the daily recommended amount.

Broccoli

Broccoli is a cruciferous vegetable that, in addition to being a good source of folate, contains numerous vitamins and minerals, and is an excellent source of anti-oxidants, which help to prevent disease and promote healing.  It also is an excellent vegetable-source for iron, which benefits many women during pregnancy, as the risk of anemia is higher while pregnant.  As with all vegetables, overcooking can result in losing important nutrients.  Steaming broccoli is one of the best, most healthy options for cooking the vegetable.  One-half cup of cooked broccoli has around 50 mcg of folic acid, or one-eighth of the daily recommended amount.

Avocados

Avocados contain more folic acid by weight than any other fruit.  Additionally, they are one of the best sources of high-energy, healthy fats (omega-3's and monounsaturated fats) you can find.  They are considered among the healthiest foods you eat.  Consuming a half-cup serving of avocado will provide you with around 45 mcg of folate, or about 12% of the daily recommended intake.

Oranges and Other Citrus Fruits

Oranges, along with other citrus fruits, are excellent sources of not only vitamins C and A, calcium, and fiber, but also of folic acid. These refreshing fruits are extremely nutritious for pregnant women. The anti-oxidants in citrus fruits helps to reduce the risk of heart disease and various forms of cancer and their fiber content can help eliminate constipation which often occurs during pregnancy. However, if you suffer from any digestive issues during pregnancy, you should limit your intake of acidic citrus fruits. Try to always eat fresh oranges or juices.  Avoid juices that contain extra sugar or other sweeteners.  One orange contains about 40 mcg of folic acid, or about 10% of the daily recommended requirement.

Eggs

Eggs are very nutrient-dense and are an excellent dietary source for vitamins for pregnant women.  In addition to folate, eggs contain a variety of vitamins, including vitamins A and D. They also contain a good amount of iron.  One egg contains approximately 25 mcg of folic acid, or about 6% of your daily recommended intake.

Milk

Milk is an excellent, healthy source of folate. Milk also contains an abundance of protein and calcium - two nutrients that are also crucial during pregnancy. Drinking milk is an easy and convenient way to obtain a number of important vitamins and minerals.  One cup of milk (8 oz.) has about 10-15 mcg of folic acid, or about 3% of the daily requirement.

Other Healthy Foods High in Folate

In addition to the foods we've listed above, there are a number of other healthy foods that are good sources of folic acid.  Here are some additional best folic acid foods for pregnancy:

Tomatoes
Berries
Seeds and Nuts
Brussels Sprouts
Beats
Corn
Yogurt

Vitamins and Minerals to Keep Your Eyes Healthy

An important component of keeping your eyes healthy is ensuring that you are getting enough of the right vitamins and minerals that support eye health. There are a wide range of eye conditions and disorders affecting many people, and getting the right nutrients, in sufficient amounts, can help reduce your risk of these diseases.

Vitamin A

Vitamin A is a strong antioxidant generally found in foods that come from animals including liver and eggs, and in fruits and vegetables, such as carrots and spinach. Milk is also usually fortified with vitamin A. Vitamin A is vital for correct functioning of the retina. It also aids in preventing night blindness by aiding in adaptation between light and dark. It is also linked to a lowered risk of age-related macular degeneration (AMD) and the formation of cataracts. As AMD and cataracts are two of the primary causes of visual impairment and with their prevalence steadily increasing, getting sufficient quantities of vitamin A is crucial to maintaining the health of your eyes.

Vitamin C

Vitamin C performs a number of necessary functions in our bodies. It helps to strengthen bones and muscles, it bolsters the immune system, it helps in maintaining healthy teeth and gums, and it lowers the risk of a myriad of diseases and conditions. It is not surprising that it is also vital for maintaining healthy eyes. Vitamin C is another powerful antioxidant that can lower the risk of age-related macular degeneration (AMD) as well as the formation of cataracts. Vitamin C is not only found in citrus fruits, but can also be found strawberries, green peppers, and broccoli.

Vitamin E

Vitamin E is also a powerful antioxidant vitamin that performs many functions. Eating a diet rich in vitamin E is linked to a lowerded risk of Alzheimer's Disease, heart disease, and it is also though to guard against various types of cancers. In relation to eye health, vitamin E has been linked with a lowered incidence of cataracts and slowed growth of cataracts. Good dietary sources of vitamin E include nuts, green leafy vegetables, and fortified foods like cereal.

Selenium and Zinc

Selenium and Zinc are the two primary minerals that act on the oxidation process. They aid the body in the absorption of antioxidants and making sure you get the daily recommended values of these minerals can ensure that you are getting the antioxidants you need to prevent eye diseases. Just like with antioxidants, absorbing too large of amounts of these minerals could lead to problems.

Vitmains and Minerals for Increased Energy and Vitality

Everyone needs adequate amounts of vitamins and minerals to maintain good health and energy. However, specific nutrient deficiencies are connected with lowered energy levels and chronic fatigue. These nutrients are iron, magnesium, B12 and folic acid.

Iron

Iron is a vital mineral required for the production of hemoglobin, the component of red blood cells which carries oxygen and is necessary for creating energy. When the level of iron is too low, red blood cells are not carrying sufficient oxygen to the body, resulting in tiredness. When hemoglobin levels are too low, it results in anemia.

There are two different forms of iron: heme iron (found in animal sources) and non-heme iron (which is found in plant sources). Heme iron is absorbed more easily than non-heme iron, which explains why vegetarians generally have a higher risk for iron-deficiency anemia.

Vitamin B12

Vitamin B12 is required for the production of red blood cells (in conjunction with folic acid). Vitamin B12 aids the body in utilizing iron and is also needed for digestion, absorbing food, synthesizing protein, for metabolizing carbs and fats. It has often been observed that taking vitamin B12 (particularly injections) eliminates tiredness, even when there isn't a notable deficiency.

Vitamin B12 deficiencies are becoming more common because of declining B12 levels in food, more widespread use of antibiotics, and digestive issues. This is due to the fact that B12 is manufactured in the digestive tract in addition to being absorbed from foods. The people with the greatest risk of having a B12 deficiency are vegetarians and people who suffer from digestive problems.

Folic Acid

Folic acid is one of the B vitamins (also known as vitamin B9 or folate) and is required for the production of red blood cells. Folate deficiency can ultimately result in a condition known as megaloblastic anemia.

Tiredness is generally associated with both a folate deficiency and megaloblastic anaemia. Since folate is often destroyed through the cooking process, it is one of the more widespread vitamin deficiencies.

Warning: if folate is given to a person who is deficient in vitamin B12 and they don't take vitamin B12 at the same time, the signs of vitamin B12 deficiency (particularly neurological symptoms) may be masked. Only take a folate supplement once the possibility of a vitamin B12 deficiency has been eliminated.

Magnesium

Magnesium is required for the manufacture of ATP, the primary energy-producing molecule of the human body. Therefore, when we suffer from a magnesium deficiency, our body cells are less capable of creating energy which can result in chronic fatigue. It has been discovered that almost all people who suffer from chronic fatigue syndrome also have a magnesium deficiency, and approximately eighty percent of people get increased energy from taking a magnesium supplement. Magnesium is the most common mineral deficiency. Most people would likely benefit from a magnesium supplement, even if they haven't had their magnesium levels checked out.

Warning: if taking a magnesium supplement makes your symptoms worse (particularly cramping, muscle twitches and spasms), a calcium deficiency is more likely than a magnesium deficiency.

For more on vitamins, minerals, and energy see Is a Vitamin or Mineral Deficiency Making You Tired? (US News)

Taking Calcium Supplements

Calcium is only one of the many components that are required for maintaining healthy bones. Vitamins C, D, and K, as well as boron, potassium, and magnesium are also required. Additionally, it is important to ensure that you are getting a sufficient amount of protein.  Finally, getting some resistance-based exercise is also important for long-term bone health.

However, many people may need to add supplementation to their diet to ensure they are getting sufficient quantities of calcium for maintaining good bone health and for preventing osteoporosis. Taking a calcium supplement might help someone reach their daily recommended requirement for this important mineral, but healthy food sources of calcium supply many of the other nutrients which are required for healthy bones and for blood pressure regulation — two of the primary functions of calcium.

Calcium supplements usually contain calcium as a component of a compound - calcium carbonate and calcium citrate are the two most common varieties. Oyster shell is a type of calcium carbonate that has been found to occasionally contain small measures of lead, which is a known toxin. Taking calcium supplements from sources other than oyster shell, dolomite, and bone meal are generally considered safer.

The type of calcium someone takes will often depend on their particular requirements. As long as one intakes enough elemental calcium to meet their daily requirements, the particular type generally isn't that important. Read the label of any calcium supplement to find out how much elemental calcium is contained in each tablet. If the packaging doesn't list the amount of elemental calcium, you can generally assume it to be 40% for calcium carbonate, 21% for calcium citrate, 13% for calcium lactate, and 9%for calcium gluconate.

For example, if you take 1,000 mg of calcium carbonate, you are getting 40% of that as elemental calcium, or 400 mg. Many antacids tablets are simply calcium carbonate. Taking these provides an easy and cheap way for someone to meet their daily calcium requirements.

Calcium, of all types, is more easily absorbed when ingested in smaller doses.  Generally, take no more than 500 mg of elemental calcium from a supplement at once. If you think that you need to take more calcium, split the amount into 2 or 3 equally-sized portions, and take them about 4-5 hours apart through the day.

Calcium carbonate should always be taken with food, because the acidity of the stomach is higher when digestion is occurring. The increase in levels of acidity allows for better absorption of the mineral. Calcium citrate, on the other hand, is absorbed more easily than calcium carbonate on an empty stomach, so it should be taken between meals.

One type of calcium will not help prevent osteoporosis better than another.  Essentially, it's simply necessary to ensure that one gets a sufficient amount through their lifetime, in combination with the other required nutrients mentioned earlier. The most crucial time to prevent the development of osteoporosis is during periods of bone formation, throughout childhood and the teenage years. After this period, maintaining the bone mass that has already been built is the key. Because our bones are continuously absorbing and releasing calcium, you should protect yourself by preventing overall losses that result in softened bones. This can be achieved by ingesting adequate amounts of calcium, engaging in regular resistance training, and eating a healthy, balanced diet. Avoid ingesting too much sodium, protein, smoking, and caffeine.  Too much of these can rob bones of calcium.

The Health Benefits of Vitamin K

Vitamin K is a crucial nutrient which is serves important roles, including helping to build strong and healthy bones, and promoting healthy blood clotting. The majority of people are able to get enough vitamin K through eating a well-balanced and varied diet, but there are some people who could benefit from taking a vitamin K supplement.

Vitamin K has a wide range of health benefits. One of the most fundamental roles of the vitamin is for healthy blood clotting. Blood clotting stops excessive bleeding. Bruising very easily, excessive bleeding from nose-bleeds, heavy menstrual bleeding, bleeding from the gums, or even bleeding from the digestive tract could all be indications of too little vitamin K in the body.

Vitamin K is also very beneficial for bone health. It works to help maintain proper calcium levels within bone tissue. This is necessary for preventing weak/brittle bones and for forming new bone. While vitamin K promotes calcium in bones, it also inhibits the calcification of body tissue, especially blood vessels, by supporting the function of a particular protein called MGP.

Optimal liver functioning also requires sufficient amounts of vitamin K to be present in the body. Another vitamin K benefit is converting glucose into glycogen, which is energy stored in the liver. It is also possible that this vitamin may help to protect the liver against cancer.