Folic acid is an essential nutrient that the body needs to maintain healthy cells, support DNA formation, and promote tissue growth, especially during periods such as pregnancy and childhood. Due to its importance in preventing birth defects and anemia, it is recommended to obtain it regularly from natural sources.

To naturally increase folic acid levels, doctors advise consuming a variety of foods daily such as dark leafy greens, legumes, liver, eggs, fresh fruits, and nuts.

Absorption can also be enhanced by eating foods rich in vitamin C, which helps fully utilize folic acid.

Citrus fruits like oranges and grapefruits, as well as avocado, bananas, and strawberries, are excellent sources of this vitamin. For example, a large orange provides about 14% of the daily folic acid requirement.

Low folic acid levels may lead to symptoms such as chronic fatigue, pale skin, shortness of breath, and dizziness.

During pregnancy, deficiency can increase the risk of neural tube defects in the fetus.

Natural folic acid alternatives include foods rich in other B vitamins, especially vitamin B12, as well as fortified foods like whole grains and fortified breakfast cereals, which have calculated amounts of folic acid added to compensate for deficiency.

Some herbs contain notable amounts of folic acid, such as parsley, coriander, and fresh basil.

Including these herbs in daily dishes adds not only flavor but also significant nutritional value.

Dark leafy vegetables like spinach, arugula, and cabbage are among the richest sources, along with beets and Brussels sprouts, which provide a good dose of folic acid alongside fiber and minerals.

The answer is yes, strongly so, and the World Health Organization recommends that all pregnant women consume 400 to 600 micrograms daily of folic acid, either from food or supplements, especially during the first three months of pregnancy, due to its role in protecting the fetus from neural defects and supporting normal growth.