DURHAM
REGION
NUTRITION
Matters
HEALTH DEPARTMENT
Folic Acid and Women of Childbearing Age
What is folic acid and why is it important
throughout life?
! Folic acid, folate and folacin are all forms of the
same B vitamin.
! It is needed to make new cells, for growth and
maintenance of tissues and blood.
! It helps prevent macrocytic anemia (a type of
abnormal red blood cells).
! It is essential for the normal development of a
baby's spine, brain and skull.
Research shows that if adequate daily folic acid
intake is started at least three months before
getting pregnant and during the first trimester of
pregnancy, the risk of babies born with Neural
Tube Defects (NTDs) can be decreased by as much
as 70%. NTDs are birth defects of the spinal cord
or brain, such as spina bifida.
How much folic acid do women of
childbearing age need?
Given the facts that 50% of pregnancies are
unplanned and a high proportion of women are not
meeting adequate folate intake, to help prevent
NTDs, Health Canada recommends that all women
who could become pregnant, are pregnant or
breast feeding take a daily multivitamin containing
400 micrograms (0.4 mg) of folic acid. In addition
choose folate-rich foods and eat a healthy diet as
outlined in Eating Well with Canada's Food Guide.
Women's need for folic acid (folate) increases
during pregnancy and breastfeeding.
Recommended Daily Intake
Non-pregnant
400 micrograms (0.4 mg)
Pregnant
600 micrograms (0.6 mg)
Breastfeeding
500 micrograms (0.5 mg)
Pregnant women also need folate in the second
and third trimesters to support expanded volume of
blood and growth of the placenta, baby, and
maternal tissues. Breastfeeding women need more
folate for the production of breast milk.
Some women are at higher risk of having NTDs and
when planning a pregnancy may need more than
0.4 mg of folic acid supplement daily. Women of
childbearing age should talk to their doctors about
their health status, individual amount of folic acid
needed and best choice of vitamin supplement for
them.
It is important to note that taking a vitamin
supplement does not replace the need for eating a
well balanced diet.
What foods are the best sources of folate?
Foods naturally rich in folate are lentils, beans, dark
green vegetables, orange juice and seeds. Some
foods with added folic acid are white flour, pasta,
cornmeal and their products labeled “enriched”
such as enriched white bread. Other fortified food
products are labeled “folic acid” in their
“ingredients” list, for example ready-to-eat cereal.
The table “Food Sources of Folate” (see back of
page) lists foods which are excellent and good
sources of natural folate and added folic acid.
Food Sources of Folate
Food
Excellent Sources
Lentils
Black Beans
White Beans
Chickpeas (Garbanzo Beans)
Asparagus
Spinach
Kidney Beans
Pasta made with enriched white flour
Romaine Lettuce
Endive Lettuce (Escarole)
Avocado
Sunflower Seeds, shelled
Bagel made with enriched white flour
Tortilla made with enriched white flour or enriched cornmeal
Baked Beans with pork
Beets
Brussels Sprouts
Broccoli
Bread made with enriched white flour
Spring Mix Lettuce
Orange Juice
Flaxseeds
Papaya
Good Sources
Parsnips
Wheat Germ
Peanuts, shelled
Peanut Butter
Eggs
Boston Lettuce (Butterhead or Bibb)
Corn
Orange
Green Peas
Hazelnuts
Enriched Ready-to-eat Cereals, such as branflakes, cornflakes, Cheerios
Bok Choy (Chinese Cabbage)
Cantaloupe
Honeydew
Strawberries
Portion
Micrograms
of Folate
3/4 cup (175 mL) cooked
3/4 cup (175 mL) cooked
3/4 cup (175 mL) cooked
3/4 cup (175 mL) cooked
½ cup (125 mL) cooked
½ cup (125 mL) cooked
1 cup (250 mL) raw
3/4 cup (175 mL) cooked
½ cup (125 mL) cooked
1 cup (250 mL) raw
1 cup (250 mL) raw
½ medium
¼ cup (60 mL)
½ bagel (45 g)
1 tortilla (35 g)
3/4 cup (175 mL) cooked
½ cup (125 mL) cooked
½ cup (125 mL) cooked
½ cup (125 mL) cooked
1 cup (250 mL) raw
1 slice or ½ pita (35 g)
1 cup (250 mL) raw
4 oz (125 mL)
2 Tablespoon (30 mL) whole
2 Tablespoon (30 mL) ground
1 cup (250 mL)
265
190
125
120
120
120 (cooked)
60 (raw)
100
90
80
80
80
80
75
65-75
70
70
70
70 (cooked)
60 (raw)
60
60
60
60 (whole)
40 (ground)
55
½ cup (125 mL) cooked
2 Tablespoon (30 mL)
¼ cup (60 mL)
2 Tablespoon (30 mL)
2 large
1 cup (250 mL) raw
½ cup (125 mL) cooked
1 medium
½ cup (125 mL)
¼ cup (60 mL)
1 cup (250 mL) (30 g)
½ cup (125 mL) cooked
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
50
50
45
45
45
40
40
40
40
40
35-40
37
35
35
35
Note: The amounts of folate listed are approximate based on Canadian Nutrient File 2007b. Excellent Source foods contain 55 micrograms or more of folate. Good Source foods contain 33 to 54 micrograms of folate.
Ideas to increase folate in your meals and snacks:
·
·
·
·
·
·
Cornflakes with sunflower seeds
Mixed bean salad and a bagel
Lentil soup with cornmeal bread
Broccoli quiche
Spinach lasagna
Cantaloupe slices
·
·
·
·
·
·
Ground flax seeds added to homemade muffins and pancakes
Romaine lettuce, avocado and orange salad
Bean burrito
Chicken stir fried with asparagus and brussels sprouts
A handful of peanuts and a glass of orange juice
Fruit smoothie with strawberries
For more information, call Durham Health Connection Line at
905-666-6241 or 1-800-841-2729
or visit www.durham.ca
Oct. 2009