We live in an age that values women’s health and urges us to fill our bodies with foods that help fight off infection, strengthen bones, and increase energy. But there’s another reason why you should eat a diet that includes foods such as spinach, leafy greens, and peanuts.

What do these foods have in common? They all contain folic acid or folate, a nutrient that can greatly benefit women of all ages. Folic acid is a B vitamin that can improve your health in more ways than you can imagine. It’s generally prescribed to pregnant women to thicken cervical mucus, facilitate pregnancy, and prevent birth defects. However, it is good for women of all ages, pregnant or not.

Health Benefits of Folate

According to Healthy Heart Guide, folic acid is essential to a woman’s health. It reduces your risk of having a heart attack and helps rid your body of harmful nutrient byproducts that enter your bloodstream through excess nutrients. A lot of already prepared foods, such as cereal, contain folic acid–but many popular cereals that are high in sugar do not. Kellogg’s Frosted Mini Wheats, however, contain 25 percent of your daily recommended folic-acid intake. In addition, they are rich in fiber and other nutrients that help your body function properly.

To read more about folic acid, take a look at this fact sheet. Folic acid helps facilitate the growth of new cells and is water soluble, so it can enter your bloodstream quickly.

Sources of Folic Acid

Not all foods are created equal when it comes to folic acid, however. Some foods only have small amounts of it, but there are a number of sources that are high in folate. These include fried beef, liver, wheat bran, and fruits such as bananas. Orange juice is also high in this vitamin. Bread, lentils, and beans are great sources, too. Most boxed foods list nutrition facts on the sides, so look there for folic-acid content.

You can also purchase folic-acid supplements at the store, but if you’re trying to save money, it may be easier and better for you to get folic acid from the foods you eat.

What the Doctor Says

Doctors typically recommend that women take a folic-acid supplement, especially before and during pregnancy. If you want to become pregnant, you should start taking a supplement at least three months before trying to conceive. Some studies say you can never have too much folic acid, while others say that too much folic acid can lead to a nutritional deficiency. The important thing is to make sure your body has a healthy amount of folic acid–so as long as you’re not leaving it out of your diet entirely, you should be fine.

The Bottom Line

Folic acid can benefit almost every aspect of your health. Women need a number of vitamins for their bodies to function properly, but folic acid is quite possibly one of the most important. So load up on bananas and other foods rich in folate, and watch your body flourish!

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