Nature as Medicine: leafy greens

Folic acid aids in protecting unborn children against neural tube defects (NTDs). They are a major abnormality of the spine and brain. The neural tube is a component of the embryo where unborn child’s spinal column and brain develop. Defects in neural tube affect approximately 3,000 pregnancies per year in the US. ( 1 )

Because neural tube defects happen at an extremely early stage of development, it is necessary to start taking folic acid before attempting to conceive. The Centers of Disease Control and Prevention (CDC) reports that females who consume the suggested daily dose of folic acid at least a month prior to conception and throughout pregnancy minimize baby’s risk of neural tube defects. ( 2 )

What are the Natural Sources of Folate?

Folic acid is different from folate. The former is the artificial form of folate and you can find it in supplements and fortified foods. The latter, on the other hand, is naturally found in some vegetables, fruits, and grains. During pregnancy, it is ideal to obtain folate and other nutrients from unfortified foods. Nonetheless, the recommendations consumption of folic acid for expectant females is 400 to 800 mcg daily. ( 3 )

Here are some of the best sources of folate:

Dark Leafy Green Vegetables

These vegetables are some of the world’s healthiest foods and they contain the highest amount of folate. ( 4 ) Spinach, kale, romaine lettuce and collard are just some of the examples. Add them to your day-to-day diet to increase your folate consumption. Getting a large plate of these tasty leafy greens will surely meet your folate requirements.

Broccoli

It is one of the best foods for detox. Broccoli is also high in folic acid. A cup of it offers around 26 percent of your daily FA requirements. Plus, it contains a host of various other vital nutrients. But make sure to eat it raw or gently steamed. Or add it to your smoothies to prevent its nutrients from leaching out. ( 5 )

Avocado

It’s not only abundant in healthy fats but it also supplies an excellent source of folate. Per serving can give you 54 mcg. ( 6 ) That’s about 10 percent of your daily requirements. Switching from mayo or butter to avocado is a terrific way to boost your nutritional folate consumption and promote heart health.

Eggs

They are known to provide great deals of nourishment with a reasonably tiny calorie count. They’re an excellent source of protein and consist of virtually every vital vitamin. And that includes 25 mcg of folate per big egg. ( 7 ) But don’t fry it. Instead, opt to eat it hard-boiled for your snack. In the morning, choose to consume poached egg along with avocado toast. Doing so will give yourself a high dose of folate.

Citrus fruits

Most fruits include folic acid and citrus fruits contain the greatest. Oranges are rich in folic acid. In fact, one orange has 50 mcg. ( 8 ) And if you consume a huge glass of freshly squeezed orange juice could give you more. Apart from oranges, you can also have papaya, grapes, strawberries, and banana. All of them are high in folic acid.

Okra

It’s the globes slimiest veggie. But it’s also one of the most nutritious vegetables that’s rich in folate. A half cup of cooked okra will offer you around 103 mcg of folate. ( 9 )

Numerous foods have folate. However, if it’s difficult for you to take the required dose of folate, then supplements could be an ideal option. Then again, make sure to talk to your doctor about supplementation.

References:

Nature as Medicine

Natural Probiotics

Maca root for fertility

Natural forms of Folic Acid

Apple Cider Vinegar

Coconut Oil

Natural Forms of Folic Acid During Pregnancy

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