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Folic acid
Why do you need folic acid?
Folic acid is essential for the growth and reproduction of all body cells and for the formation of red blood cells. It is of special importance in pregnancy and its deficiency results in neural defects in the baby.
What are the sources of folic acid?
Green leafy vegetables (eg turnip greens, spinach, butter, lettuce), broccoli, asparagus, tomatoes, fruits (eg oranges), lentils, kidney, navy, or pinto beans, soybeans, green peas, liver, whole grain, sunflower seeds, peanuts are good sources of folic acid.
How much folic acid do you need?
Age/Life Stage |
Males(mcg/d) |
Females(mcg/d) |
---|---|---|
Children |
|
|
1-3 years |
80 |
80 |
4-6 years |
100 |
100 |
7-9 years |
120 |
120 |
Adoloscents |
||
10-12 years |
140 |
140 |
13-15 years |
150 |
150 |
16-17 years |
200 |
200 |
Adult sedentary |
200 |
200 |
Pregnancy |
NA |
500 |
Lactation |
NA |
300 |
(ICMR,2010)
Folic Acid is a water soluble vitamin thus it dissolves in water and is not stored, which means we need a continuous supply of Folic Acid in our diets.