Let’s talk about FOLIC ACID. If you’re trying to get Pregnant, I recommend taking high quality supplements of Folic Acid right away.
What is Folate?
Vitamin B9: key for cell growth an metabolism.
Why do you need it?
Taking folic acid for at least one month before conception reduces the risk of neural-tube defects, such as spina bifida, by up to 70 percent. It is also associated with good Fertility both for women and men (more sperm count). Other possible benefits of folic acid supplementation include: lower the risk of congenital heart defects, preterm birth and low-birth-weight babies.
How much do you need?
The recommended daily intake of folic acid for all women of childbearing age is at least 400 micrograms (mcg), or 0.4 milligrams (mg). During pregnancy, the recommended dose jumps to 600 to 800 mcg, or 0.6 to 0.8 mg. Of course, some women’s needs are different; speak to your doctor if you have a family history of neural-tube defects.
What’s the difference between “folate” and “folic acid”?
They have the same effects. Folate is the natural version found in foods, but it’s not very bio-available (only 50% is absorbed). Folic acid is the man-made version in supplements and added to foods, which is more bio-available. This is why we recommend to increase the intake of folate-rich foods AND take folic acid supplements.
What are folate-rich foods?
- Beef liver, 3 oz.: 215 mcg
- Spinach, 0.5 cup boiled: 131 mcg
- Black-eyed peas, 0.5 cup boiled: 105 mcg
- White rice, 0.5 cup cooked: 90 mcg
- Asparagus, 4 spears boiled: 89 mcg
- Brussels sprouts, 0.5 cup boiled: 78 mcg
- Romaine lettuce, 1.0 cup shredded: 64 mcg
- Avocado, 0.5 cup raw: 59 mcg
- Spinach, 1 cup raw: 58 mcg
- Broccoli, 0.5 cooked: 52 mcg
- Other foods with folate include mustard greens, green peas, kidney beans, peanuts, wheat germ, tomato juice, crab, orange juice, turnip greens, oranges, papaya, and bananas.
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