Daily Foods Rich In Folic Acid
Most people’s knowledge of folic acid is limited to the fact that doctors recommend it for pregnant women. However, the truth is that we all need to include this nutrient in our regular diets to stay healthy. For this reason, you should know the daily foods rich in folic acid.
Although it is available in supplements and industrial products today, there are many ways to consume adequate folic acid naturally. That’s why we decided to share with you the foods rich in this vitamin so that you can include them in your favorite recipes.
What is folic acid?
Consuming foods rich in folic acid ensures that you have enough blood cells and good cognitive development.
The first thing you need to know is what this nutrient is all about. It is a vitamin, namely vitamin B9. Some daily foods rich in folic acid include:
- green leafy vegetables
- brewer’s yeast
- legumes
- nuts
- whole grains
It plays a role in, among other things, the formation of hemoglobin and cells. In addition, it has an active role in the bone marrow and is therefore an essential component to fight anemia.
However, this vitamin is often lost when the food is subjected to cooking and other preparation methods. Therefore, it is sometimes difficult to absorb the entire dose that the body needs.
It is essential that pregnant women consume enough folic acid to avoid placental abnormalities, anemia or fetal malformation.
- The minimum recommended daily dose of folic acid is 100 mcg for men and 180 mcg for women.
- Women trying to conceive should consume double for a few months.
The role of folic acid
An adequate intake of folic acid ensures that the body can function optimally. A good dose of folic acid provides, among other things:
- supporting cell health. It helps to synthesize DNA, form complex proteins, heal wounds, keep cells healthy and ensure proper growth.
- promote fetal development. Especially shaping the spine, heart, brain and nervous system.
- increasing female fertility. Studies have shown that women who take folic acid three months before becoming pregnant increase their chances of conceiving.
- making the formation of red blood cells easier. Thus, folic acid helps prevent anemia and other diseases related to red blood cell count.
- improving heart health. It counteracts many heart conditions, helps treat poor circulation and may help prevent heart attacks.
- preventing depression. People with major depressive disorder often have very low folic acid levels. Adequate intake of foods rich in folic acid can help improve mood.
- delay premature aging. If the recommended daily dose is consumed, it can also help prevent some neurodegenerative diseases.
Daily foods rich in folic acid
Green leafy vegetables
Green leafy vegetables are the main sources of folic acid. The vegetable that stands out the most is spinach. One serving of this green leafy vegetable contains 63% of the recommended daily intake of folic acid. Swiss chard is in second place, while lettuce is in third place.
legumes
All legumes, but especially lentils and chickpeas are rich in this vitamin. Pregnant women are therefore advised to consume these foods weekly.
Half a cup of lentils provides 50% of the required folate during pregnancy. In addition, legumes can help fight anemia because they are rich in iron.
asparagus
This vegetable has many health benefits, especially when it comes to folic acid. One cup contains more than 60% of the daily recommended amount. It is also an excellent diuretic. Experts recommend this vegetable in cases of, for example, fluid retention and urinary tract infections.
Broccoli
Broccoli is packed with nutrients. A cup of this vegetable contains a lot of folic acid, as well as calcium, dietary fiber and vitamin C. So you should definitely include it in your diet.
Fruit
Citrus fruits such as oranges, but also mandarins and grapefruit are rich in folic acid. Other fruits that contain a lot of folic acid are kiwi and strawberries. While these foods aren’t very high in folic acid, it’s a good idea to add them to other foods, especially during breakfast.
Are you getting enough folic acid through your diet? If you are not sure, enrich your daily diet with the products we have mentioned in the article. If you are pregnant or planning to become pregnant, consult your doctor for the latest folic acid recommendations for your situation.
