- Leafy greens – such as broccoli, spinach and lettuce
- Fruits – such as bananas, lemons and melons
- Vegetables – asparagus, okra, Brussel sprouts
- Dried beans, peas, lentils and nuts
- Often added to bread, pasta and manufactured cereals
The average adult needs around 400 micrograms of folate each day, however, in pregnancy this should be increased to 600 micrograms daily. Folic acid is recommended for all women who wish to conceive and those in the early stages of pregnancy, as it helps prevent neural tube defects. The results of studies have shown that taking the prescribed amount of folic acid before and during early pregnancy can prevent up to 70% of neural tube defects.
- Folate Deficiency Anaemia
Folate deficient anaemia can naturally occur in people who are suffering from malnutrition and those who don’t follow a healthy diet. It can also be a problem for people who have malabsorption issues, such as those with coeliac disease and IBS. Patients on kidney dialysis and those with sickle cell anaemia, may also find themselves suffering from this form of anaemia.
Folic acid is thought to be especially helpful in cases of memory loss and Alzheimer’s. It’s also recommended for those people suffering from age-related hearing loss and preventing macular degeneration. Folic acid plays a positive role in helping prevent osteoporosis and restless leg syndrome.