Food Sources of Folic Acid
A good food source of folate contains a substantial amount of folate in relation to its calorie content and contributes at least 10 percent of the U.S. Recommended Dietary Allowance (U.S. RDA) for folate in a selected serving size. The U.S. RDA for folate is 400 micrograms per day.
Citrus fruits, tomatoes and vegetables contribute the most to folate intakes. Grain products are also important sources. Most ready-to-eat cereals are fortified with folate. Fortified ready-to-eat cereals usually contain at least 25 percent of the U.S. RDA for folate. Since cereals vary, check the label on the package for the percentage of the U.S. RDA for the specific cereal.
Other foods that contain small amounts of folate can contribute significantly to an individual’s diet if these foods are eaten often or in large amounts.
Retaining Folate During Food Preparation
Folate can be lost from foods during preparation, cooking, or storage. To retain folate:
1. Serve fruits and vegetables raw whenever possible.
2. Steam, boil, or simmer vegetables in a minimal amount of water.
3. Store vegetables in the refrigerator.
Related Links
The March of Dimes Web Site - Having a Healthy Baby
UAB Civitan International Research Center
Disclaimer:
Be sure to consult your pediatrician for any specific dietary guidelines before and during your pregnancy. The content presented here is strictly for general information purposes and is not intended to be medical advice.