Pregnant? This one is for you.
If you are pregnant it is important you get adequate folic acid in your diet for the prevention of birth defects. Folic acid, is a B-vitamin and can help prevent serious birth defects such as Spina Bififda and anencephaly, which are neural tube defects caused by the incomplete closing of the spine and skull.
These neural tube defects can be prevented by having enough folic acid in your diet prior to getting pregnant. Spina Bifida and anencephly can occur in the first few weeks of pregnancy before a woman even knows she is pregnant, which is why it is so important for women of child bearing age to have an adequate intake of folic acid. About 50-70% of the neural tube defects could be prevented just by taking enough folic acid before and during pregnancy.
Here are some good sources of folic acid:
- Dark green leafy vegetables: kale, swiss chard, spinach, broccoli
- Asparagus
- Beans, peas and lentils
- Fortified breakfast cereals and whole grains
- Liver
- Peanuts
- Edamame
- Fruits such as: lemons, bananas and melons
Try incorporating these foods into your daily meals to ensure that you meet the required intake of 400 micrograms per day. Though your pre-natal vitamin contains folate, the American Dietetic Association recommends that at least 200 micrograms should come from foods with natural occurring folate.
Try this delicious Penne Pasta with Spinach and Great Northern Beans for an excellent source of folic acid.
Serves: 8 Serving Size: 1 cup Contains 105 micrograms of folate
Ingredients
1 (8 ounce) box whole wheat pasta
1 (20 ounce) package of frozen chopped spinach, defrosted and strained
2 gloves garlic
1 tablespoon olive oil
1 (15 ounce) can of great northern beans (white beans), drained and rinsed
¼ teaspoon salt
½ teaspoon garlic powder
1 cup lowfat ricotta cheese
1 tablespoon lemon juice
Instructions
- Cook pasta according to directions on the box and set aside.
- In a non-stick pan, sauté spinach with garlic in 1 tablespoon olive oil.
- Add the beans and heat approximately 7 minutes. Season with salt and garlic powder.
- Add the ricotta cheese heat approximately 2 minutes. Remove from heat.
- Toss with pasta and 1 tablespoon lemon juice.
photo credit: BBC Good Food Magazine via Pinterest