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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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