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FOLIC ACID
MAY HELP PREVENT SOME BIRTH DEFECTS
The U.S. Public Health Service recently recommended that all women of childbearing years should consume 0.4 milligrams (sometimes called 400 micrograms) of folic acid every day to help prevent the occurrence of neural tube defects, such as spina bifida, in their babies. The recommendations cover all women of childbearing age because neural tube defects develop during the first month of pregnancy, often before a woman knows she has conceived.
Folic acid is found in many foods, including dark green leafy vegetables, fortified cereals, citrus fruits and juices, yeast breads and beans. However, fairly large amounts of these foods must be consumed to reach the 400 microgram recommendation. Therefore, multivitamins that contain at least 400 micrograms of folic acid or folic acid supplements are recommended.
Folic Acid Content of Common Foods and Over-The-Counter Vitamin Supplements
(micrograms = mg)
Breakfast Cereals
(1cup portion) |
µg |
|
Other Foods |
µg |
|
Vitamin Supplements |
µg |
| Total |
466 |
Chicken Liver 3oz after cooking |
655 |
Safeway, 1/day |
400 |
| Total Raisin Bran |
401 |
Beef liver 3oz after cooking |
185 |
Safeway daily + iron |
400 |
| Product 19 |
400 |
Black-eyed peas canned, 2c |
187 |
Stresstabs 600, 1/day |
400 |
| Grape Nuts |
400 |
Sunflower seeds, raw, dried, 2c |
164 |
One-A-Day Stressguard |
400 |
| All Bran |
300 |
Black beans, canned, 2c |
127 |
Geritol Complete |
400 |
| Bran Buds |
300 |
White navy beans, canned, 2c |
127 |
Centrum Advance Formula |
400 |
| Captain Crunch |
227 |
Asparagus, cooked from fresh, 2c |
121 |
One-A-Day Maximum Formula |
400 |
| Post Raisin Bran |
200 |
Orange juice, ready to drink,
unsweetened, 8oz |
109 |
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| Corn Bran |
148 |
Wheat germ, ready to eat, 3c |
99 |
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| Kellogg's Raisin Bran |
133 |
Spinach, cooked fm fresh, 2c |
97 |
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| King Vitamin |
118 |
Turnip greens, cooked fm fresh, 2c |
85 |
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Brussel sprouts,cooked fm fresh, 2c |
78 |
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RECOMMENDED DIETARY REQUIREMENTS FOR WOMEN AGE 25 AND OLDER
PREGNANT WITH SINGLETON AND MULTIFETAL PREGNANCY
| Nutrient |
Singleton
Pregnancy |
Twin/Triplet
Pregnancy |
Dietary Sources |
| Folic Acid |
400 µg |
800 µg |
Leafy vegetables, liver |
| Vitamin D |
10 µg |
15 µg |
Fortified dairy products |
| Iron |
30 mg |
50 mg |
Meats, eggs, grains |
| Calcium |
1200 mg |
1800 mg |
Dairy products |
| Phosphorus |
1200 mg |
1800 mg |
Meats |
| Pyridoxine |
2.2 mg |
4.0 mg |
Meats, liver, grains |
| Thiamin |
1.5 mg |
3.0 mg |
Enriched grains, pork |
| Zinc |
15 mg |
30 mg |
Meats, seafood, eggs |
| Riboflavin |
1.6 mg |
3.0 mg |
Meats, liver, grains |
| Protein |
60 mg |
120 mg |
Meats, fish, poultry, dairy |
| Iodine |
175 µg |
300 µg |
Iodized salt, seafood |
| Vitamin C |
70 mg |
150 mg |
Citrus fruits, tomatoes |
| Energy |
2500 Kcal |
3000 Kcal |
Protein, fat, carbohydrate |
| Magnesium |
320 mg |
450 mg |
Seafood, legumes, grains |
| Niacin |
17 mg |
25 mg |
Meats, nuts, legumes |
| Vitamin B-12 |
2.2 µg |
3.0 µg |
Animal proteins |
| Vitamin A |
800 µg |
1000 µg |
Dark green, yellow or orange
fruits and vegetables, liver |
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