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Why is folic acid so important?

different types of grains

Folic acid is like the superhero of vitamins, and everyone wants it on their team! But what is folic acid really, and why is it so important?

Turns out, it’s a derivative of vitamin B9, also known as folate. A while ago, they discovered that low levels of vitamin B9 were related to babies being born with neural tube defects. That’s why healthcare professionals have made efforts to promote the consumption of folic acid in every way possible: through food and supplements.

Now, thanks to these dietary efforts, many of the products we eat already contain a little bit of folic acid! For example, bread, pasta, rice, and cereals. But this isn’t enough for expecting moms and those planning to conceive. According to Harvard experts, during pregnancy, it’s better to reduce the intake of foods with added folic acid and choose natural foods rich in vitamin B9.

Want some delicious options? Here you go:

½ cup of cooked lentils: 180 mg

½ cup of spinach: 132 mg


½ cup of black beans: 128 mg

1 ½ oz of sunflower seeds: 101 mg

½ cup of cooked turnip greens: 85 mg

½ cup of cooked broccoli: 84 mg

1 cup of freshly squeezed orange juice: 74 mg

1 ½ oz of peanuts: 62 mg

Take care of what you eat, but don’t forget to take pleasure in nourishing yourself! Be creative and use these basic foods to create new and delicious recipes. Your body and your baby will thank you!

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