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What Is Folic Acid?
Folic acid is a B vitamin which plays a vital role in the body’s ability to make healthy new cells including red blood cells. The form of folic acid occurring naturally in food is often called ‘folate’. By following a healthy diet most of us can get all the folic acid we need through food alone.
Folic acid is very important for women. When a woman has enough folic acid in her body before and during pregnancy, it can prevent major birth defects, including:
- Spina Bifida: which occurs when an unborn baby’s spinal column does not close to protect the spinal cord. As a result, the nerves that control leg movements and other functions do not work. Children with spina bifida often have lifelong disabilities.
- Anencephaly: which is when most or all of the brain does not develop. Babies with this problem die before or shortly after birth.
Healthy Fruit Smoothie Ingredients High In Folic Acid
| 1 Cup Spinach | 263 mcg Folic Acid (65% DV) |
| 1 Papaya | 115 mcg Folic Acid (29% DV) |
| 1 Cup Mango | 71 mcg Folic Acid (35% DV) |
| 1 Orange | 40 mcg Folic Acid (10% DV) |
| 1 Cup Raspberries | 14 mcg Folic Acid (4% DV) |
| 1 Cup Lemon juice | 23 mcg Folic Acid (5%) |
| 1 Grapefruit | 30 mcg Folic Acid (8% DV) |
| 1 Medium Beet | 136 mcg Folic Acid (34% DV) |
| 1 Cup Celery Juice | 34 mcg Folic Acid (5% DV) |
| 1 Cup Carrot Juice | 34 mcg Folic Acid (5% DV) |
| 1 Cup Tomato Juice | 48 mcg Folic Acid (20% DV) |
| 1 Pear | 20 mcg Folic Acid (5% DV) |
| 1 Medium Banana | 24 mcg Folic Acid (6% DV) |
| 1 Cup Strawberries | 25 mcg Folic Acid (6.5% DV) |
| 2 Tbsp Peanut Butter | 24 mcg Folic Acid (6% DV) |
Healthy Fruit Smoothie Recipes High In Folic Acid
Citrus Sparkle (40% DV)
- 1 Large Grapefruit (8% DV)
- 1 Large Orange (10% DV)
- 1 Medium Lemon (6% DV)
- 1 Banana (6% DV)
- 2 Ripe Pears (10% DV)
- 1/2 Cup Coconut Water
- 1 Cup Crushed Ice
Tropical Delight (60% DV)
- 1/2 Cup Pineapple Cubes
- 1 Cup Frozen Mango Pieces (35% DV)
- 1/2 Papaya seeded and pitted (15% DV)
- 1 Orange (10% DV)
- 1 Cup Coconut Water
- 1 Cup Crushed Ice
Pink’n Perky (38.5% DV)
- 1 Papaya (15% DV)
- 1 Pink Grapefruit (8% DV)
- 1/2 Cantaloupe Melon
- 1 Cup Strawberries (6.5% DV)
- 1 Pear (5% DV)
- 1 Cup Raspberries (4% DV)
- 1 Cup Coconut Water
- 1/2 Cup Crushed Ice
Red Alert! (120% DV)
- 1 Medium Beet (34% DV)
- 1 Orange (10% DV)
- 1 Cup Carrott Juice (5% DV)
- 1 Cup Spinach (65% DV)
- 1 Inch Ginger
- 1 Medium Banana (6% DV)
photo courtesy of: rockinfree
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Paulin Soleyman
Editor at The Underground Bootcamp
Paulin Soleyman is the founder and editor of The Underground Bootcamp. Her goal is to help everyday people live healthier, happier, more fulfilling lives by sharing all that she knows about healthy living, nutrition, and fitness.
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