Chances are you haven’t had enough folic acid today, but you’re not alone. Most of us don’t get the recommended 400 daily micrograms (mcg), 600 if you are pregnant. You need it for everything from making new cells to keeping your liver healthy. Most importantly, women who get enough folic acid one month to one year before getting pregnant (and keep taking it through the first four months of pregnancy) reduce their chance of having a baby with a neural tube defect, such as spina bifida, by 50 to 70 percent. Even if babies aren’t in your future, this B vitamin is important: Recent studies show it may help lower your risk of Alzheimer’s and heart disease. Try these easy ways to sneak it in:
1. Papaya (1 medium fruit = 116 mcg)
* Sneak it in: Puree to make a topping
for yogurt.
2. Orange juice (1 cup = 72 mcg)
* Sneak it in: Add to your next smoothie for a citrusy kick.
3. Snow peas (1 cup cooked = 56 mcg)
* Sneak it in: Steam, and toss into pasta salad and stir-fries.
4. Broccoli (1/2 cup cooked = 84 mcg)
* Sneak it in: Hide florets in the layers of your lasagna.
5. Asparagus (4 spears cooked = 89 mcg)
* Sneak it in: Toss with pasta and other veggies for a vegetarian main dish.
6. Lentils (½ cup cooked = 179 mcg)
* Sneak it in: Add to chili along with other beans; visit Health.com/flavor for other tasty ideas.
7. Spinach (1 cup cooked = 263 mcg)
* Sneak it in: Add a Greek spin to quesadillas by filling them with a combo of spinach and feta in a wheat tortilla.
8. Edamame (1 cup cooked = 200 mcg)
* Sneak it in: Add them (frozen and thawed) to salads.