What is folic acid?
Folic acid or folate is a B vitamin your body needs to make new cells. Your skin, hair, nails, blood, and other body parts need folic acid to make new cells.
Foods with folic acid occur naturally, and folic acid is the synthetic form used in supplements or added to fortified foods such as bread and pasta. Whether you opt for the natural or synthetic form, it’s essential to ensure you get enough folic acid in your day-to-day life.
What happens when you don’t get enough folic acid and who’s at risk?
Falling short on folic acid or folate in your diet could lead to an increased risk of anemia, where the body can’t produce enough red blood cells. Before and during pregnancy, getting enough of this vitamin is essential to prevent major birth defects in the baby’s brain or spine.
Alcoholism, eating a poor diet without enough fruits and vegetables, being on a weight loss diet, or having celiac or inflammatory bowel disease also increase the risk for folic acid deficiency. Make sure to discuss your risk with your health provider.
Pregnant women need folate to reduce developmental defects, such as spina bifida. Avocados are a good source of folate.
Folate deficiency increases the likelihood of having a premature or low-birth-weight baby. Avocados are a good source of folate.
What foods with folic acid are the best?
Folate is naturally present in foods such as:
- Beef liver
- Vegetables such as asparagus, brussels sprouts, and dark-green leafy vegetables
- Fruits such as avocados and oranges
- Nuts, beans, and peas
Folic acid is found in some supplements and added to the following foods:
- Enriched bread, flour, cornmeal, pasta, and rice
- Fortified breakfast cereals
- Fortified corn masa flour
Should I try and get folic acid from food or supplements?
The 2020–2025 Dietary Guidelines for Americans recommends eating food to meet our nutritional needs but if we can’t meet these needs with food, then fortified foods and dietary supplements are recommended (e.g., during specific life stages such as pregnancy).
Plan a menu with these good-for-you recipes containing a good folate source.
Start your day with this simple Avocado Egg White Breakfast Wrap. One serving of this meal provides 25% of your daily need or daily value (DV) for folate.
Pack this easy Kale Wrap with Avocado, Tuna, and Carrots for lunch. One serving of these foods with folic acid provides 40% of your DV for folate.
Your whole family will love this Spiced Lentil Bowl with Avocado. Use leftovers in burritos or enchiladas. One serving provides a whopping 80% of your DV for folic acid benefits.
For more delicious avocado meal ideas for any meal or occasion, check out more recipes here..
