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Video: Foods Rich In Folic Acid: Non-exhaustive List
2024 Author: Lynn Laird | [email protected]. Last modified: 2023-12-17 06:31
Essential for healthy and supportive cell division, for fetal growth and development, vitamin B9 can be provided naturally as it is present in a plethora of foods rich in folic acid. Obviously, its role in preventing the risk of birth defects is crucial. Aside from the importance of folate during pregnancy, it is essential for children and adults to obtain it by regularly consuming at least 400 mcg of folic acid via rich or fortified foods.
What foods are rich in folic acid?
It is true that the folate content is different in the various foods rich in folic acid. In addition, it is important to know that vitamin B9 is not resistant to air, heat and light. Therefore, it is recommended to keep food in a cool and dark place, to cook it with steam, without excessively long and not to reheat it several times.
Legumes as an excellent source of protein
Legumes are the fruit or seed of any plant in the Fabaceae family, including: beans, peas, lentils. While the exact amount of folate in legumes can vary, they are a great source of protein, fiber, and antioxidants, as well as important micronutrients like potassium, magnesium, and iron. More specifically, a cup (198 grams) of cooked lentils contains 90% of the daily value (DV), while a cup (177 grams) of cooked kidney beans contains about 33% of the DV.
Asparagus with many vitamins and minerals
Since asparagus contains a concentrated amount of many vitamins and minerals, including ccd (folic acid), it is rich in antioxidants and has anti-inflammatory and antibacterial properties. In fact, a half-cup (90 gram) serving of cooked asparagus contains about 134 mcg of folic acid, or 34% of the DV.
Eggs with two antioxidants
A single large egg contains 22 mcg of folate, or about 6% of the DV. So, adding 3 eggs to the diet can provide several essential nutrients. Thanks to two antioxidants (lutein and zeaxanthin) contained in the eggs, one can reduce the risk of eye disorders like macular degeneration.
Green leafy vegetables
According to studies, consuming green leafy cruciferous vegetables, such as spinach, kale and arugula reduces inflammation and cancer risk. Even packed with key vitamins and minerals, they are low in calories, so weight loss is inevitable. For example, one cup (30 grams) of raw spinach provides 58.2 mcg, or 15% of the DV.
Vitamin C beets
Just one cup (136 g) of raw beets contains 148 mcg of folate, or about 37% of the DV. In addition to adding color to main dishes and desserts, beets are rich in many important nutrients. Notably, they contain a lot of the manganese, potassium and vitamin C that you need throughout the day.
Besides the micronutrient content, beets are high in nitrates, a type of plant compound that is associated with many health benefits. If you drink beet juice regularly, your systolic blood pressure ranges from 4 to 5 mmHg.
Delicious citrus
In addition to being delicious and full of flavor, citrus fruits like oranges, grapefruit, lemons and limes are rich in folic acid. Thanks to their high vitaminity, citrus fruits are good for strengthening immunity. Therefore, the risk of developing cancer of the breast, stomach and pancreas is drastically reduced.
Brussels sprouts: a nutritious vegetable
This nutritious vegetable belongs to the cruciferous vegetable family and is closely related to other green vegetables like kale, broccoli, cabbage, and kohlrabi. A half-cup (78 gram) serving of cooked Brussels sprouts can provide 47 mcg of folate, or 12% of the DV. Without doubt, the content of kaempferol prevents oxidative stress.
Cooked broccoli for its powerful anti-cancer properties
When cooked, broccoli (91g) provides 14% of the DV and almost 21% of the daily requirement of manganese, vitamins C, K and A, and sulforaphane which has been widely studied for its potent anti-cancer properties.
Nuts and seeds so necessary for the body
There are many reasons for increasing the consumption of nuts and seeds because they are teeming with protein, fiber, vitamins and minerals that are so needed by the body.
Beef liver at a large protein depot
Since beef liver has a large protein depot, it helps tissue restoration and the production of enzymes and hormones.
Wheat germs containing fiber
Although they are often removed during the crushing process, the sprouts provide a high concentration of vitamins, minerals and antioxidants.
28 grams of wheat germ provides 78.7 mcg of folic acid, which is equivalent to about 20% of your daily requirement. As the fiber contained in the germs slowly moves through your digestive tract, adding bulk to your stool, it promotes regular bowel movements, prevents constipation, and keeps blood sugar levels stable.
Delicious, flavorful and full of folate papaya
In the list of tropical fruits we find papaya, delicious, tasty and full of folate. So one cup (140 g) of raw papaya contains 53 mcg of folate, which is equivalent to about 13% of the DV. Nutritionists recommend regular consumption of papaya for pregnant women because just like carotenoids, it is rich in vitamin C, potassium and antioxidants.
Bananas as a vitamin and nutritional bomb
Possessing a wide variety of vitamins and minerals, bananas are a nutritional bomb, especially in combination with other foods high in folic acid. While an average banana can provide 23.6 mcg of folate, or 6% of the DV, the richness of potassium, vitamin B6 and manganese makes this fruit much envied on the table.
Avocado with a unique taste
Avocados are extremely popular because of their creamy texture and buttery flavor. In addition to their unique taste, avocados are a great source of many important nutrients, including folate. Half of a raw avocado contains 82 mcg of folic acid, or about 21% of the amount you need for the whole day. Thanks to a content of monosaturated fat, potassium and vitamins K, C and B6, you are protected against heart disease.
Enriched grains for breakfast
For a good breakfast, you need many types of cereals, such as fortified bread and pasta to increase their folic acid content. As a result, the amounts may vary from product to product, but one cup (140g) of cooked spaghetti provides approximately 102 mcg of folic acid, or 25% of the DV.
Vitamins B9 in which foods?
A well-balanced diet rich in natural sources of folate and including a moderate number of fortified foods may adequately meet your needs.
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