Are you getting enough folic acid?

A - Bowl of cereal
B - Piece of toast
C - Nothing/something grabbed on the run

A A good choice: cereal, especially fortified, can really boost your folic acid intake. For example Corn Flakes, Rice Krispies, Special K and Healthwise Bran Flakes all provide at least half of the Recommended Daily Allowance in one bowl.

B Bread contains some folic acid, but to optimise your intake, buy loaves displaying the F logo (fortified with folic acid) on the packet.

C Not eating a proper breakfast means missing out on one of your most valuable chances of boosting folic acid intake. Even if you’re rushed, try making time for a bowl of fortified cereal or slice of toast (look for the F logo on the packet).

Q2: How often do you eat fresh green vegetables?

A - Once or more a day
B - 3-5 times a week
C - Less than 3 times a week

A Fresh green vegetables significantly boost folic acid intake, so keep up the good work by eating them regularly every day.

B Ideally you should double your intake of folic acid-rich greens. In the meantime, when you do eat greens, focus on Brussels sprouts, asparagus, spinach and kale which all have more than 100µg folic acid per serving.

C Try to build your intake of folic acid-rich green vegetables nearer to one serving a day. If you don’t eat them because you don’t like them, drink more orange juice, which is also a moderate source of the vitamin.

Q3: Do you eat canteen food or food that has been kept warm?

A - Rarely
B - Semi-regularly
C - Often

A This answer is good from the point of view of your folic acid status, as freshly cooked meals retain far more of the vitamin than those that have been keeping warm.

B A high proportion of the folic acid in foods can be lost through prolonged heating. So try to limit the times you have to eat foods that have been left to stew.

C Unfortunately relying on canteen food means you are likely to miss out on folic acid because it is very sensitive to prolonged heating. Try eating more stable sources of the vitamins such as fortified bread and breakfast cereals to compensate.

Q4: How often do you eat liver?

A - Once a week or more
B - Less than once a week
C - Rarely or never

A Liver is an excellent source of folic acid, so carry on eating it at least once a week (except during pregnancy).

B If you like liver and aren't pregnant, it’s worth eating it a little more often. An average serving easily supplies the whole of the Recommended Daily Allowance in one go.

C Eating liver isn’t vital for a healthy folic acid status, but it does help boost your intake. If you’re not vegetarian or pregnant, aim to eat it once a week (or opt for liver pate).

Q5: Which of the following most closely describes the way you cook
vegetables?

A - I generally steam, stir-fry or microwave them
B - I mostly boil them
C - I’m more likely to open a tin of vegetables and heat them in a pan

A These cooking methods retain sensitive vitamins such as folic acid best – so stick with them.

B Boiling leaches out a lot of folic acid. But you can minimise losses by using only a minimal amount of water, and not over-cooking. Using the water for soups or gravies can also help to recoup some losses.

C Tinned vegetables are fine occasionally, but the canning process annihilates most of the folic acid originally in the vegetables. Opt for frozen vegetables instead, which are just as convenient but don’t lose as much folic acid.

WHAT YOUR RESULTS MEAN OVERALL

Mostly As
You are probably getting enough folic acid from your diet, but remember that it is still not enough to offer maximum protection against birth defects if you were to fall pregnant. If you are of childbearing age, take a daily 400µg supplement.

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