Following a healthy eating routine is what everyone should do to maintain proper intake of nutrients. When you are pregnant, the body requires more of certain nutrients, including calcium, vitamin D, potassium, folate, protein, iron, choline, and iodine. Making smarter food choices can ensure a healthy pregnancy and healthy baby. In this article, we aim to give you some quick dietary tips to help you eat healthy while pregnant. 

Before we get started, the basic principles of healthy eating remain whether you are pregnant or not. Make sure that you consume plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. A few nutrients during pregnancy deserve special attention, though. To maintain a healthy pregnancy, the following components come into play:

• A balanced diet
• Regular exercise
• Appropriate and timely vitamin/mineral supplementation
• Appropriate weight gain

Get The Right Amount Of Calories

The amount of calories you need will change during the course of your pregnancy. Generally speaking, most pregnancies require the following caloric needs:

• First trimester (first 12 weeks): no extra calories
• Second trimester (13 to 26 weeks): about 340 extra calories per day
• Third trimester (after 26 weeks): about 450 extra calories per day

Weight gain is completely natural during pregnancy, but that doesn’t mean you have to eat everything in sight. How much weight you’ll need to gain, in addition to the number of calories, will depend on a few things. Ask your doctor or midwife how many calories you need and how much weight is necessary for you to have a healthy pregnancy. 

Follow A Healthy Eating Routine

Ideally, you want to consume a wide range of healthy foods while pregnant. Choose a mix from the following food groups to enjoy daily:

• Whole fruits: berries, apples, mango, bananas, and more
• Whole grains: such as brown rice, bulgur wheat, millet, oats, and multi-grain bread
• Vegetables: sweet potatoes, okra, beets, spinach, bell peppers, jicama, broccoli, and more
• Healthy oils: olive oil, avocado oil, and virgin coconut oil
• Lean protein: eggs, beans, peas, lentils, nuts, seeds, tofu, salmon, lamb, and skinless chicken
• Low-fat or fat-free dairy: yogurt, lactose-free dairy, cheese, soy yogurt, or fortified soy beverages

Should You Take A Prenatal Supplement?

Most health care providers or midwives will prescribe a prenatal supplement either before conception or shortly thereafter. This is to ensure that you meet all of your nutritional needs. Please note that a prenatal supplement does not replace a healthy diet. Whether or not you decide to take a prenatal supplement is up to you. Just make sure that you get enough of the following nutrients: 

• Iron: Many women do not get enough iron during pregnancy. Iron helps your baby develop, so consult your healthcare provider to see if you need a prenatal supplement with iron, or a separate iron supplement. 
• Choline: An important nutrient for the developing baby’s brain. Foods that contain choline include lean meats, seafood, beans, lentils, eggs, and fat-free dairy. Most prenatal supplements do not have choline, so if you don’t think that you are consuming enough, consult your healthcare professional.
• Folic acid: Keep in mind that folic acid is the synthetic form of folate, which exists in many dark leafy vegetables, beans, peas, and nuts. You can also obtain folate from oranges, lemons, strawberries, melons, and bananas. If you take a prenatal supplement, make sure that it contains 400 to 800 micrograms (mcg) of folic acid. 
• Iodine: Another nutrient that is integral for the baby’s brain. If you use salt to season your food, make sure it is iodized salt. Prenatal supplements typically do not have iodine, so ask your doctor whether you need an iodine supplement or not. 

Avoid Certain Foods

During your pregnancy, please note that you should stay away from certain foods. The following foods may contain bacteria that can harm the baby:

• Lunch or deli meats, smoked seafood, and hot dogs
• Raw (uncooked) or rare (undercooked) meats, poultry, or eggs
• Raw sprouts, including clover, radish, alfalfa, and mung bean sprouts
• Unpasteurized juice, cheese, or milk. Make sure you see “pasteurized” on the label.
• Raw or rare fish or shellfish, such as sushi or raw oysters. (You can eat fish because it contains healthy fats, but some seafood is high in mercury. Generally speaking, you can eat eight to 12 ounces of seafood per week, so long as it is low in mercury and high in healthy fats).
• Refrigerated pate and meat spreads

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Most people think about their hair on a daily basis, fretting over frizz or enjoying the results of a beautiful blowout. Perhaps there’s a new style that is intriguing, but that can’t happen if hair is dull, limp, or brittle. There are subtle cues from hair, be it change in texture, look, or thickness, which may indicate underlying health issues. 

Similar to fluctuating moods, your hair experiences both good days and bad days. When you notice abnormal or constant changes to your locks, something may be awry with your body. The body has different ways of informing you that something is going on, be it through changes in urine, stool, or even hair. Everything from stress and nutrition to hormones and health conditions can impact your hair. Check out the following telltale clues that your hair can give you about your health.

Hair Thinning May Indicate A Thyroid Problem

Hypothyroidism is a common issue that indicates an under-active thyroid. When the thyroid doesn’t produce enough thyroid hormones, you may notice an increase in thinning or shedding. Hypothyroidism can also cause muscle pain, puffy face, weight gain, fatigue, joint pain, and more. Some thyroid disorders may also increase the risk of alopecia areata, an autoimmune hair loss condition. Get a thyroid-stimulating hormone (TSH) test to see if your thyroid is the cause of thinning hair. 

Losing Hair In Patches May Indicate Alopecia Areata

A telltale sign of alopecia is when you lose hair in dime- and quarter-sized patches. It’s an autoimmune disorder where the immune system attacks healthy cells in the body. Major life events, including pregnancy, death, or illness, can trigger its development. It’s possible for patches to regrow, but more bald patches may also show up. Consult your doctor to determine whether alopecia is the root cause of hair loss. 

Yellow Or White Flakes May Indicate Dandruff

Many people are familiar with the “salted shoulder” look, in regards to dandruff. Small white or yellow flakes can fall on the shoulders or reside on hair strands. Although dandruff is not a serious medical issue, it can be embarrassing. There are many natural remedies (click here to learn more about them), but you can also treat the issue with prescription shampoos or over-the-counter specialty shampoos. 

Dry Hair May Indicate A Diet Issue

Often times, dry hair results from too much sun exposure, but hair that’s dry year round can indicate another issue. Many times, this issues results from an insufficient intake of healthy fats, according to registered dietitians. Healthy fats are vital to the health of your hair and scalp, giving more life to your strands. Support the health of your hair via your diet by enjoying more foods that contain omega-3 fatty acids. These foods include olive oil, avocado, nuts, seeds, wild caught salmon, and beans. 

Brittle Hair May Indicate Cushing’s Syndrome

Brittle hair doesn’t always indicate Cushing’s syndrome, but it is one of the symptoms. This health condition is quite rare and it’s caused by an overabundance of cortisol, a primary stress hormone, in the body. However, there are many more obvious symptoms of Cushing’s, including high blood pressure, fatigue, and back pain. Brittle hair may also indicate a zinc or iron deficiency. Both zinc and iron and necessary for keratin production, so low levels of these nutrients can cause changes to hair structure. 

Going Gray Early May Indicate A B12 Deficiency

Most of the time, genetics are the primary cause of white hairs sprouting all over your head. There isn’t typically another health issue at play. That being said, many nutritionists say that developing lots of grays before the age of 35 may indicate a B12 or folic acid deficiency. Researchers noticed that increasing folic acid and B12 intake, combined with more sun exposure, was able to re-pigment patches of both skin and hair that stopped producing melanin. To increase your folic acid intake, focus on leafy greens, legumes, and whole grains. For more B12, focus on nutritional yeast, tempeh, shellfish, grass-fed beef, and wild caught tuna and salmon. 

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Dherbs Folic Acid.

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Pasta has reached global fame, and is celebrated for its comforting nature and versatility. Coming in all shapes and sizes, pasta is a dish best served however you please. Whether you like it cold, hot, in a main dish, or as a side, pasta is appreciated around the world, but how healthy is this food that we have come to know and love?

In present day, the majority of pasta products are made from common wheat. These pasta varieties cost about one dollar per box of pasta, and then are enriched. The reason companies enrich pastas with nutrients is due to the processing. The grains are milled and scraped of the outer bran layer, which contains all of the vitamins and minerals. All that remains after processing is a nutrient-poor, starchy endosperm. The enrichment process aims to bring white flour back to the nutritional level of whole wheat, but many minerals get discarded in the process.

Enriched Pasta

Food fortification of all white flours with folic acid became a mandatory practice in 1998, which is the same year that the inaugural World Pasta Day event took place in Naples, Italy. The reason this was implemented was to help prevent neural-tube defects, or birth defects of the spinal cord and brain. While one cup of real unrefined whole-wheat pasta naturally contains 7 micrograms of folate (the natural form of folic acid), one cup of enriched pasta contains 108 micrograms of folic acid. That being said, pregnant women are not encouraged to rely on pasta for their folate intake. Instead, they should turn to foods like broccoli, asparagus, black beans, oranges, artichokes, lentils, avocado, and spinach.

Sadly, refined pasta is the most commonly consumed variety, but the consumption of this pasta is associated with bloating, digestive discomfort, and decreased feelings of fullness after consumption. When you consume real pasta, which has not been refined, studies show that it decreases appetite and increases feelings of fullness. Additionally, mounting evidence suggests that consuming refined grains increases the risk of obesity, high cholesterol, high blood pressure, insulin resistance, and heart disease.

Nobody should rely on pasta alone to obtain various nutrients. Even though whole grain unrefined pasta contains fiber, manganese, copper, B-vitamins, and selenium, it is best to consume a balanced diet that is rich in vegetables, fruits, nuts, seeds, legumes, and whole grains to satisfy your nutritional needs. Eating pasta doesn’t have to be unhealthy, though. To help you celebrate World Pasta Day, here are some tasty, healthy recipes to expand your pasta horizon.

Butternut Squash Pasta In A Sun-Dried Tomato Sauce

These butternut squash noodles are dressed in a thick sauce sun-dried tomato sauce, which makes for a satisfying pasta experience.

Click here to make the recipe.

Cauliflower Bolognese Sauce With Zucchini Noodles

We just can’t get enough of this cauliflower bolognese because the flavors are big, bold, and in your face delicious. Try it post cleansing.

Click here to make the recipe.

Pasta alla Checca

This dish is classically served during the summer because that’s when tomatoes are at their peak. It’s herbaceous and wonderfully filling.

Click here to make the recipe.

Vegan Spaghetti Squash alla Puttanesca

Not only is spaghetti squash healthy and low in carbs, it is positively delicious and a great vehicle for retaining the flavor of sauces.

Click here to make the recipe.

Mediterranean Zucchini Pasta

This recipe helps to shake up what you know about zucchini noodles. It has lots of assertive flavors, so make sure that you get the measurements right.

Click here to make the recipe.

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Over the past century, the average American has increased normal, suggested portion sizes and processed & packaged foods have become dietary staples. Most pantries or cabinets are filled with canned or boxed foods, freezers contain highly processed meals, and sugary, fatty sauces and condiments line refrigerator shelves. There is no way that you can satisfy the recommended daily intake of essential nutrients if you are only eating those foods.

What Are Essential Nutrients?

The body cannot make sufficient amounts of certain nutrients on its own, which is why you have to obtain those nutrients via your diet. Essential nutrients are mostly found in various foods, but they are plentiful in plant-based options like fresh fruits, vegetables, nuts, seeds, legumes, and whole grains, as opposed to packaged or processed foods that are fortified with nutrients. Below, you will find the common essential nutrients, which most people don’t consume enough of, and where you can find them.

Vitamin D

Vitamin D aids with the absorption of calcium and phosphorus from the digestive tract. This process needs to happen in order to maintain healthy teeth and bones. The body also requires vitamin D for optimal immune and muscle function. You can absorb vitamin D naturally by being in the sun for about 15-30 minutes a day. For those who live in areas where sunlight isn’t as prevalent, mushrooms (maitake, shiitake, and portobellos) are the best natural sources of vitamin D.

Folate

Make sure you get folate and not folic acid, which is the synthetic form of folate. You can obtain folate from most leafy greens, avocado, citrus fruits, asparagus, and certain nuts and legumes. Folate is an integral B-vitamin that encourages healthy cell development. Pregnant women are recommended to eat folate-rich foods to aid healthy fetal development and reduce the risk of birth defects.

Potassium

Potassium works to maintain healthy blood pressure levels by ridding excess sodium from the body. It also helps the central nervous system send impulses all through the body. Consuming potassium has also been linked to a reduced risk of osteoporosis, heart disease, and diabetes. On the other hand, potassium deficiency has been linked to muscle cramps, fatigue, and constipation. Great potassium sources include melons, bananas, apricots, citrus fruits, strawberries, carrots, broccoli, tomatoes, and avocados.

Vitamin A

Supporting healthy vision and the efficient transmission of electrical signals from the eyes to the brain, vitamin A is an essential nutrient that people often neglect. Vitamin A encourages healthy immune function by supporting mucus membranes, which help to fight off infections. You can find vitamin A in the form of beta-carotene, which the body converts into vitamin A, in carrots, sweet potatoes, papayas, apricots, peaches, winter squash, and leafy greens.

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The field of women’s nutrition isn’t as old as you might think. Women require different nutrients than men, but seldom do they obtain those essential vitamins and minerals via their diet. Because most Americans don’t fulfill their recommended daily intake of fresh fruits and vegetables, many of them resort to taking various supplements.

The National Institutes of Health estimates that more than half of American adults take one or more dietary supplements. The majority of these adults take a multivitamin to “cover the bases,” so to speak. People forget, however, that dietary supplements are intended to supplement a diet. They are not meant to take the place of healthy foods that should be consumed every day.

Continued research shows that there are specific nutrients that can have a positive impact on female health. Whether you are trying to improve your health for the short or long-term, ladies, these are the five essential nutrients that you need.

Calcium

As the most abundant mineral in the human body, calcium is necessary for healthy bones and teeth, but it is also required for healthy muscles and nerves. Women need to focus on building bone density in their 20s and 30s because it is common for women to lose bone density around menopause. Their ability to generate new bone cells decreases with age, which is why women should aim to consume about 1,000mg of calcium per day. Great calcium rich foods include raw almonds, kale, broccoli, oranges, butternut squash, okra, and spinach.

Omega-3s

Women who consume diets that are rich in omega-3 fatty acids statistically have a decreased risk of heart disease. Omega-3s are polyunsaturated fats that work to reduce plaque build-up in arteries and lower triglyceride levels. Women who are over the age of 50 are recommended to eat foods rich in omega-3s because they reduce the risk of rheumatoid arthritis and certain cancers. Consume foods like avocados, hemp seeds, walnuts, Brussels sprouts, flaxseeds, and chia seeds to obtain omega-3s.

Vitamin D

Because women need calcium, it is essential for them to also obtain vitamin D. If you didn’t know, vitamin D promotes the absorption of calcium, which is why most packaged calcium-rich foods are often fortified with vitamin D. Several studies have indicated that women with higher vitamin D levels may have a reduced risk of breast, ovarian, and colon cancers. Try to avoid fortified foods and get about 15 minutes of sun exposure every day. If you live in a place where the sun doesn’t shine a lot, try to eat a variety of mushrooms, which are some of the best dietary sources of vitamin D.

Folate

Most people say that women need folic acid, but it is better to opt for then non-synthetic, naturally occurring version that is folate. This B-complex vitamin is needed for red blood cell production, and women who consume more folate-rich foods reportedly have a reduced risk of high blood pressure. If a woman is planning on becoming pregnant or is pregnant, consuming foods with folate encourages healthy fetal development. Folate-rich foods include dark leafy greens, avocados, asparagus, citrus fruit, legumes, and sprouted grains.

Magnesium

Magnesium is often a forgotten mineral, but it is necessary for everyone. Women over 40 require magnesium because it helps to build strong bones and reduce their risk of osteoporosis. In addition to aiding the regulation of blood pressure and blood sugar levels, magnesium also is beneficial for cognitive development and a healthy pregnancy. Click here to see the best magnesium-rich foods.

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People seem to be obsessed with B vitamins, more specifically Vitamin B12. This vitamin helps to maintain healthy nerve function and efficient metabolism. What about the other B-vitamins, though? B vitamins are integral for healthy growth and development, and you may experience muscle and nerve problems without them in your diet.

Where Do You Get B Vitamins?

Most people rely solely on animal products to obtain their daily dose of B vitamins. This is primarily because they are abundant in foods like dairy products, fish, turkey, eggs, red meat, and poultry. However, it is just as easy and more beneficial to get B vitamins from plant-based sources.

The same misconception exists when it comes to getting enough protein in your diet. You can easily get enough protein by solely consuming plant-based foods. The same is true for getting your B vitamins. You’ll find all the B vitamins and where you can get them below.

Vitamin B1 (Thiamin)

This vitamin works to maintain healthy hair, boost brain function, and aid with the metabolism of carbohydrates. Thiamin also helps with energy production. You can find thiamin in nutritional yeast, beans, pine nuts, peas, hibiscus tea, cilantro, watermelon, acorn squash, sunflower seeds, tahini, spirulina, and asparagus.

Vitamin B2 (Riboflavin)

Vitamin B2 works in conjunction with other B vitamins to aid red blood cell production. It also helps convert food to energy and break down carbohydrates. You can find riboflavin in green leafy vegetables, almonds, sesame seeds, mushrooms, buckwheat, and quinoa.

Vitamin B3 (Niacin)

Niacin is a water-soluble vitamin that has been extensively studied. It helps to maintain a healthy cardiovascular system and works to balance blood cholesterol levels. It also helps with brain function and maintains healthy skin. Niacin can be found in avocados, beans, potatoes, durian fruit, tomatoes, chia seeds, wild rice, green peas, sunflower seeds, barley, and mushrooms.

Vitamin B5 (Pantothenic Acid)

This vitamin is necessary for healthy hormone and cholesterol (the good kind) production. Additionally, it helps the body metabolize food and works to improve your focus. Vitamin B5 is found in sweet potatoes, paprika, nutritional yeast, broccoli, avocados, tomatoes, kale, cabbage, lentils, and beans.

Vitamin B6 (Pyridoxine)

Pyridoxine has been known to relieve anxiety by aiding the conversion of tryptophan, an amino acid, to niacin and serotonin for better nerve function. This vitamin also helps to improve your sleep cycle, mood, immune function, and works to naturally maintain homeostasis. It is found in garlic, sage, kale, collards, figs, pistachios, spirulina, chia seeds, beans, avocados, bananas, watermelon, almonds, chickpeas, beans, all squash, artichokes, and green beans.

Vitamin B7 (Biotin)

Much like niacin, biotin plays a key role in healthy hormone and cholesterol production. It also works to reduce blood sugar levels by synthesizing glucose. Additionally, biotin helps break down fatty acids, which is necessary for healthy hair, skin, and nails. You can find it in almonds, chia seeds, onions, oats, tomatoes, carrots, walnuts, beans, and sweet potatoes.

Vitamin B9 (Folate)

Folate and folic acid are not the same. Folic acid is a synthetic B vitamin found in dietary supplements and fortified foods, meaning it can be difficult for the body to process. This is why consuming plant-based foods that contain folate is more beneficial than taking the synthetic form. It works with vitamins B12 & C to successfully utilize proteins. It also helps with brain development, red blood cell formation, and can help prevent birth defects. It is found in lentils, beets, asparagus, broccoli, beans, leafy vegetables, nutritional yeast, artichokes, cantaloupe, walnuts, flaxseeds, cauliflower, tahini, peas, okra, celery, hazelnuts, and leeks.

Vitamin B12 (Cobalamin)

This B vitamin is necessary for healthy nerve function and red blood cell production. It also works to prevent depression, aids digestion, improves your iron uptake, and is optimal for brain function. You can find it in spirulina (the best source), nutritional yeast, some vegan protein powders, fortified almond milk, and fortified coconut milk.

As you can see, you can get your B vitamins from plant-based foods. Your body will have a much easier time processing these B vitamins because plant-based foods are much easier to digest!

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In recent years, Americans have been developing more vision disorders and conditions. A lot of these conditions are diet-related, meaning that you can naturally improve your vision or help prevent the development of these conditions/disorders. In fact, there is increasing evidence that proper nutrition is strongly linked to better eye health.

What Foods To Eat?

You have to do more than eat fruits and veggies that promote eye health. You can’t eat these vegetables and continue eating unhealthy foods. The foods that promote healthier eyes won’t have a beneficial effect if you eat dairy products, processed foods, meats, meat products, junk foods, and refined sugars. The body won’t be able to properly absorb the nutrients because it will be trying too hard to process the other junk.

What you need to eat is collard greens. We aren’t talking about collard greens that are cooked with bacon fat. We are talking about either blending collard greens in smoothies, lightly sautéing them in a little olive oil, or using the leaves as a wrap while you are cleansing. They have amazing nutrients, such as magnesium, vitamins A, B, C & K, iron, calcium, folate, and potassium.

Eye Health

One cup of sautéed collard greens contains about 771 micrograms of vitamin A, which exceeds the recommended daily amount for women; the average female requires 700 micrograms and the average male requires 900 micrograms. In addition to benefiting your eyes, vitamin A is beneficial for healthy skin, teeth, and mucus membranes. Collar greens also contain lutein, which has been known to decrease the risk of macular degeneration. This nutrient helps to filter out U.V. rays, so it is almost like a natural pair of sunglasses.

Folate

A lot of people take folic acid, but getting the natural source of folate is much better. Folate helps with the production of new cells! Collard greens are rich in folate (177 micrograms per cup), which helps to support a healthy nervous system and can even reduce the risk of some birth defects. According the CDC, folate can also reduce the risk of heart defects and cleft lip.

If you need a little inspiration for how use collard greens in a healthier way, try making the following recipes.

Collard Wraps With Avocado & Sunflower Seed Paste

You’ll be saying , “That’s a wrap” when you make this simple recipe. And that was terrible. When you make the sunflower seed paste, feel free to add your favorite spices to make it more interesting. You can use a little olive oil, chili powder, paprika, sea salt, pepper, and a little garlic to make it taste like chicken/tuna salad.

Click here to make the recipe.

Tomato Hummus Collard Wraps

You won’t even miss the bread with these clean and healthy collard wraps. Full of flavor and packed with nutrient-rich vegetables, these wraps make the perfect lunch.

Click here to make the recipe.

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Folate has been one of the most carefully examined nutrients in the last 100 years. Officially known as vitamin B9, folate is actually a group of B vitamins that contribute to healthy bodily functions, including cell repair and cancer and heart disease prevention. Folate is commonly misnamed as folic acid, which is a synthetic B vitamin that has been proven to lower the effects of neural tube defects in infants. What you may not know is that the body cannot properly process folic acid, so go straight for the natural source: folate.

Fetal Development

Let’s start out with the major one that everybody talks about when it comes to folate. It is recommended that pregnant women, or women in their childbearing years, get their daily dose of folate. Low levels of folate can lead to improper development of the fetus’ brain and spinal chord. Studies have shown that eating folate prior to conception, and up to 3 months after, can reduce the risk of birth defects by 50%.

Lowers Your Risk of Stroke & Heart Disease

Eating foods that are high in folate can help the heart stay healthy and function optimally. The best foods to eat are leafy green vegetables such as kale, spinach, broccoli, citrus fruits, avocados, asparagus, and legumes. Getting folate in your diet can help remove homocysteine, which is a toxin that can lead to arterial damage.

Promotes Healthy Sperm

Eating foods high in folate on a daily basis has been known to improve sperm health in men. On the other hand, men who do not regularly consume folate may produce sperm with an incorrect chromosomal structure. A 2012 study actually found that infertile men who ate folate everyday saw increased sperm health, and were able to achieve pregnancies with their partners.

Production of Red Blood Cells

Red blood cells carry hemoglobin, which carries oxygen to every part of the body. Additionally, red blood cells remove carbon dioxide from the body by bringing it to your lungs for you to exhale. Folate assists in the production of red blood cells, and it actually aids in the production of white blood cells too!

Improves Brain Health

As you get older, keeping your mind sharp and healthy is important. One of the best ways to do this is by eating foods that are high in folate. Folate has been shown to slow the effects of cognitive decline.

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January 8-14 is National Folic Acid Awareness Week, so we are here to give you some insight into the world of folate and folic acid. Most people, including some medical practitioners and nutritionists, believe that folic acid and folate are one in the same. In fact, they are not interchangeable because one is natural and the other is not.

Folate is a natural source of several B vitamins, commonly referred to as B9, which is found in fresh fruits and vegetables. Folic acid, on the other hand, is a synthetic B vitamin found in dietary supplements and fortified foods. Because folic acid is synthesized, it can be difficult for the body to process it. This is bad news considering that Center for Disease Control (CDC) recommends all pregnant women or women of childbearing age consume 400 micrograms of folic acid every day to prevent spina bifida and anencephaly, two serious birth defects.

Because the government and mainstream media has led women to believe that folic acid is a naturally occurring vitamin, people may blame certain health symptoms on other things that aren’t actually legitimate causes. If women are consuming the daily recommendation of 400 micrograms of folic acid, the body may not be able to properly process all of it. This can cause un-metabolized folic acid to enter the bloodstream.

Symptoms of Too Much Folic Acid

When there is an excessive amount of folic acid in the bloodstream, clinical studies have reported significant cognitive decline, as well as an increased risk for cancer. Many people with these excess levels of folic acid can experience the following symptoms:

• Vitamin B12 Deficiency
• Epilepsy
• Problems focusing
• Sleep troubles
• Changes in sex drive
• Mood swings

Foods High in Folate

Folic acid wasn’t introduced to our diets until 1943. Since it was proven to lower the risk of neural tube defects in infants, it became integrated to a list of necessary daily nutrients. But people forgot about how to get equal benefits from the all-natural folate. The best folate foods include:

• Dark leafy greens
• Citrus fruit
• Legumes
• Sprouted grains
• Avocados
• Asparagus
• Brussels sprouts

Be sure to load up on the foods (listed above) if you think that you don’t have enough folate in your diet. Don’t solely eat these foods because you don’t want to throw your diet out of whack. Try to eat a well-balanced diet so that your body is getting all the essential nutrients it needs.

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