How to Eat Your Vitamins : Folic Acid (Folate)
It's possible to get your daily quota from your plate instead of the drugstore shelf. Here, the nutrients you need every day and how to get them from your diet
What It Does for You
Low intake during pregnancy causes a higher-than-normal risk of neural-tube birth defects, such as spina bifida. Deficiencies may be a risk factor for some cancers, heart disease, and stroke.
How Much You Need Daily
Generally, 400 micrograms.
Best Food Sources
Leafy vegetables, strawberries, wheat germ, broccoli, asparagus, whole grains, beans, and foods that have been fortified with folic acid, such as cereals and breads.
How to Eat Enough of It
A 3/4-cup serving of fortified breakfast cereal contains 100 percent of what you need. A cup of peas, a cup of cooked spinach, and about five spears of asparagus also add up to the RDA.
Other Related Links:
How to Eat Your Vitamins: Vitamin E
How to Eat Your Vitamins: Vitamin C
How to Eat Your Vitamins: Vitamin D
How to Eat Your Vitamins: Calcium
How to Eat Your Vitamins: Vitamin B6 and B12
