Snacks Full of Folic Acid

Folic acid, also known as vitamin B9 and folate, is important to us for its ability to help produce healthy red blood cells and prevent anemia. It is recommended to get around 300 micrograms a day for both men and women, but pregnant and lactating women need up to 800 micrograms a day! So, where does that folic acid come from? While I was pregnant and finding ways to maximize my folic acid intake, I found a couple tasty snack solutions.

One great snack idea is a handful of sunflower seeds. Sunflower seeds are a fun snack that pack a punch. They are full of fiber to help fill you up, have a good amount of vitamin E, and one serving - around 3/4 cup - has about half the daily recommended amount of folate.

Wanting something different? Pick up some hummus and enjoy with pita chips. Garbanzo beans are full of folic acid and one serving has almost a full serving of folate. Hummus is a tasty treat and is also high in fiber, giving you a nice full feeling and providing lots of energy to get you through the rest of your day! I found a wonderful garlic hummus that became one of my favorite afternoon snacks along with whole-wheat pita chips, also a good source folic acid.

If you are on the go and need something you can eat quickly, try a orange. Citrus fruits are high in folic acid and also full of vitamin C. Other citric fruits like tangerines, pineapple, or even a banana are going to give you a nice amount of folate. Pick up a pre-made fruit salad at the supermarket for a quick and easy folic acid fix.

Cereal products are another great source of folate, but if you don't have the time to read the side panels or pour a bowl of cereal with milk, pick up one of the many cereal or oatmeal snack bars available just about anywhere. Try to stick with a low sugar, low sodium choice and drink some water with it to help with digestion. Some bars can provide a daily serving of folic acid!

Really on the run? Pick up some citrus or vegetable juice, or a smoothie. This is a great way to get a healthy serving of folic acid and lots of other nutrients. Raw vegetables are a wonderful way to eat your folic acid, but make sure to eat them fresh. Cooking veggies can deplete them of their precious folate. If you are up to making your own smoothie, try one with yogurt, pineapple, banana, and blueberries. Not only is it tasty - it is a full of folic acid!

There are many great ways to snack your way to eating healthy folic acid. Not only are you eating yourself toward a heart healthy life, you are providing yourself with other nutrients that will help you to feel satisfied, energized, and positive!

http://en.wikipedia.org/wiki/Folic_acid

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=63