Folic acid is essential for proper cell growth. Also referred to as folate or vitamin B9, it is one important nutrient for every woman, especially the ones who are pregnant or trying to conceive. According to Centers for Disease Control and Prevention (CDC), "If a woman has enough folic acid in her body before and during pregnancy, it can help prevent major birth defects of the baby's brain and spine." Hence, to create awareness among all, Folic Acid Awareness Week is marked from January 4 to 10, every year.
Folic Acid Awareness Week: Health Benefits Of Folate (Vitamin B9):
Folic acid is basically a synthetic compound of folate - a naturally occurring B vitamin. It is water-soluble and may get flushed out of the body along with toxins. Hence, it is always advised to load up on folic acid regularly for enjoying the benefits. CDC recommends women need at least 400 micrograms of folic acid daily for healthy living.
According to a study, published in the journal BMC Medicine, continued folic acid supplementation in pregnancy beyond the early period recommended to prevent neural tube defect (NTD). This may also have beneficial effects on child cognitive development.
Besides being ideal for pregnant women, this nutrient is also known to have positive effects on heart health. A study, published in the Journal of the American Heart Association, stated that supplementation of folic acid may lead to 10 percent reduction of stroke risk and 4 percent reduction of overall heart risk.
Folic acid is also deemed to manage diabetes, reduce inflammation and promote healthy kidney.
Also Read: 5 Folate (Vitamin B9)-Rich Recipes You May Try For Folic Acid Sufficiency
CDC recommends women need at least 400 micrograms of folic acid daily
While several people resort to folic acid supplements, there's no better way than including your nutrients naturally through diet. And you will be surprised to know, several fruits and vegetables, which we eat on a regular basis, are loaded with folic acid.
Here're 6 Winter Foods For Your Daily Folic Acid Fix:
Spinach:
Spinach is a storehouse of nutrients, including folic acid. According to the USDA, one cup of raw spinach provides 58.2 mcg, or 15% of the daily folic acid we need for a good health. Hence, include more and more spinach to your diet to enjoy a healthy and well-balanced diet.
Beetroot:
It won't be an exaggeration to say that beetroot is one of the most loved winter vegetables among all. It is tasty, crunchy and has a beautiful wine colour that makes your food look delectable in no time. Besides, beet is also credited for its health benefiting properties. It includes adequate amount of folate, nitrate, iron etc that does wonders for overall health.
Broccoli:
The popularity of broccoli needs no introduction. Touted to be a superfood, it is loaded with every essential nutrient that has positive effect on our mind and body.
Mustard greens:
We bring you another reason to enjoy your winter special sarson ka saag. It is crunchy, delicious and loaded with vitamins (including folate) that can help you have a well-balanced meal in the yummiest way possible.
Orange:
As per experts, the folate content in orange may help reduce the level of homocysteine in our body - a factor that leads to cardiovascular risk. Hence, load up on orange during winters to enjoy the benefits of folic acid to the fullest.
Nuts:
We love chomping on almonds, walnuts, pistachio etc during the winters. It not only curbs our untimely hunger, but also helps us keep warm from within. Moreover, it contains adequate amount of folic acid that may help fulfill your daily need of this nutrient.
Include these foods in your daily diet and enjoy a healthy and fit body.