Folic Acid
Folic acid is one of the family of B vitamins that include riboflavin and niacin. Folic acid is well-known as being important during conception and pregnancy.
Folic acid is one of the family of B vitamins that include riboflavin and niacin. Folic acid is well-known as being important during conception and pregnancy. Folic acid is also needed for healthy blood, for a healthy immune system and it helps reduce tiredness and fatigue.
Where can I find Folic Acid?
You can find folic acid in beans, green vegetables and nuts. You can also find it in fortified milks.
Did you know?
A woman needs to take folic acid for 14 weeks before becoming pregnant and for the first three months of pregnancy. As many pregnancies in Ireland are not planned, the Department of Health and Children recommends that women of childbearing years all take a supplement of 400mcg of folic acid everyday.
Folic Acid – Benefits at a glance:
- Important for a healthy pregnancy
- Needed for healthy blood
- Helps to keep your immune system healthy
- Helps to reduce tiredness and fatigue
- Needed form normal homocysteine metabolism
How much Folic Acid do I need everyday?
The RDA or Recommended Daily Amount for Folic Acid is 200mcg (micrograms) per day.
How much Folic Acid in food (per 100g)
| Need per 200mcg day |
| Lamb’s Liver | 207mcg |
| Blackeye beans | 210mcg |
| Chickpeas | 66mcg |
| Lentils | 35mcg |
| Red Kidney Beans | 130mcg |
| Brussels Sprouts | 110mg |
| Cabbage | 39mcg |
| Cauliflower | 51mcg |
| Leeks | 40mcg |
| Iceberg lettuce | 53mcg |
| Almonds | 48mcg |
| Cashew Nuts | 68mcg |
| Sesame seeds | 97mcg |
What if I don’t have enough Folic Acid?
Folic acid is needed for healthy blood.If you do not eat enough folic acid it can cause a type of anaemia called Macrocytic Anaemia. It can make people feel very tired and run down.It is diagnosed by your GP with a blood test.
