How to avoid Folic Acid deficiency

Folic Acid and vitamin B12 are most important nutirents which are needed for the body to function properly and to encourage normal growth. A lack of these vitamins can cause a type of anaemia called megaloblastic anaemia.

Reasons for the deficiency of folic acid
Poor eating habits and Poor absorption are the main causes for the folic acid deficiency. These can be corrected with proper intake of diet.
Increased requirements (e.g. due to growth or pregnancy) may also be one reason for the lack of folic acid in ones body.
Certain types of medication, Certain disease conditions and Alcoholic drinks, Oral contraceptives (the "pill") can also cause lack of folic acid in the body, thereby creating problems .
The symptoms with which one can find out if there is lack of folic acid are, Poor growth, Smooth, red and painful tongue, Stomach and instestinal problems e.g. diarrhoea, constipation, No appetite and Fatigue / tiredness. Do not confuse fatigue and tiredness due to the work load or stress in job. Even if you do a little or no work also, you will feel tired and fatigued soon. You will not seem to have much stamina at all.

Steps todo away with deficiency of folic acid
To come out of all these problems what you will have to do is to improve your folic acid and B12 consumption
Include more foods that are high in Folic Acid in the diet
Fruit and vegetables should be eaten raw whenever possible as cooking destroys Folic Acid
Avoid alcohol in the diet as it leads to Folic Acid deciciency
Pregnant women have higher requirements for Folic Acidand should take Folic Acid supplementsas advised by the gynaecologist
Increase the use of wheat flour and soya flour in baking and food preparation

Foods rich in Folic Acid
You have to add liver (best source), kidney, chicken giblets, egg yolk, dried beans. wholegrain breads. spinach. lentils, beetroot, spilt peas (dhals), brussel sprouts, soya products, sweet potato, nuts, asparagus, banana, oranges, peaches and wheat flour,into your diet chart.
Spinach, lettuce, Asparagus and fresh beans are the most important sources for folic acid. Spinach, fenugreek, corn, millet, finger millet, dates, almonds, broccoli, kale cabbage, potatoes, clams, oysters, raisins, fig, whole wheat pasta, okra, orange juice, black-eyed peas, lentils, sunflower seeds, grapes, pineapple juice, chickpeas, liver and turnip greens are all the items that are high in folic acid and iron. Other than these, fish, poultry, collard greens and any other green leafy vegetable are high in folic acid and iron.

How To avoid Folic Acid Deficiency
From the above list you can see that most of the fresh green leafy vegetables are rich in folic acid. If you can consume a little daily you will not need folic acid supplements. Salads is what you can have with some of these mixed together daily with your meal. You will never have to face folic acid deficiency in your life.