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All women of childbearing age should eat foods high in natural folate and/or fortified with folic acid, and take a vitamin containing 400 micrograms of folic acid daily before they become pregnant in order to prevent birth defects of the brain and spine.
Through careful planning, a woman can easily get the required amount of folic acid by eating fortified foods and foods rich in natural folates. Because today's woman tends to have a busy lifestyle and may not eat properly every day, the Arkansas Folic Acid Coalition recommends that all women of childbearing age also take a vitamin with 400 micrograms of folic acid.
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Cereals |
Vegetables |
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General Mills - 100% Folic Acid Fortified Whole
Grain Total Kellogg's - 100% Folic Acid Fortified Special
K Plus |
Greens |
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Enriched Grain Products |
Fruits and Juices |
Bread,
Rolls, Buns |
Florida
Orange Juice (from concentrate) Pineapple Juice Tomato Juice V-8 Juice Strawberries Oranges Papaya Avocado Banana Cantaloupe Honeydew Melon Kiwi Fruit |
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Beans, Peas and Nuts |
Supplements |
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Beans Black-eyed Peas Baked Beans Garbanzo Beans Great Northern Beans Kidney Beans Lentils Lima Beans Navy Beans Pinto Beans Split Peas Peanuts Peanut Butter |
Multi-vitamin-mineral supplement with 400 micrograms of Folic Acid Folic Acid vitamin tablet (400 micrograms) |
This shopping list courtesy of the Arkansas Dept. of Health, Division of Nutrition Services.
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Arkansas Folic Acid
Coalition
Arkansas Center for
Birth Defects Research and Prevention
1120 Marshall Street, Mail Slot 512-40
Little Rock, AR 72202
(501) 364-5001--telephone
1-877-662-4567--toll-free
(501) 364-5107---fax
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