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Nowhere near as scary as it sounds, folic acid is a water-soluble vitamin responsible for the efficient development of an embryo's neural tube (basically brain and spinal cord) in the womb.
Because the neural tube is formed very early in pregnancy (about a month after conception) women are advised to consume plenty of folic acid prior to conception and until the third month of pregnancy in order to minimise the risk of foetal deformities.
Folic acid is also essential for the formation of red blood cells. The best source of folic acid is green leafy vegetables, and - perhaps for that reason - most people don't eat enough of it! Ideally, you should consume 400mcgs of folic acid daily.
Food | Serving size | Cals | Amount | GDA (%) |
---|---|---|---|---|
Tomatoes | 85g | 14 | 12.5 mcg | 3 % |
Oranges | 160g | 59 | 48 mcg | 12 % |
Lentils | 40g | 40 | 72 mcg | 18 % |
Asparagus | 100g | 22 | 149 mcg | 37 % |
Wholemeal bread | 50g | 108 | 59 mcg | 15 % |
Strawberries | 100g | 27 | 24 mcg | 6 % |
Papaya fruit | 100g | 38 | 38 mcg | 10 % |
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