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Introduction: Folic acid, or Vitamin B9, is a water-soluble vitamin vital for numerous bodily functions, particularly in DNA synthesis and cell division. It is essential for tissue growth and repair, making it a cornerstone of good health.
Importance: Folic acid is indispensable during pregnancy, playing a critical role in the proper development of the neural tube, which forms the brain and spinal cord in a fetus. Adequate intake significantly reduces the risk of neural tube defects, such as spina bifida and anencephaly. Beyond pregnancy, folic acid supports red blood cell production, enhances brain function, and promotes overall well-being.
Daily Need: Adults: 400 mcg Pregnant women: 600 mcg Breastfeeding women: 500 mcg Rich Vegetarian Sources: Dark leafy greens: Spinach, kale, and broccoli Legumes:
Lentils and chickpeas Fortified cereals Fruits: Oranges and avocados Vegetables: Asparagus and Brussels sprouts Incorporating these nutrient-rich foods into your diet ensures sufficient intake of folic acid, supporting your health and development across all life stages.