What Are The Foods Rich In Folic Acid?

The first thing you should know is what this named nutrient is about. It is a vitamin, specifically vitamin B9, which is involved in the formation of hemoglobin and cells, with an active role in the bone marrow. Therefore, it is an essential complement to combat anemia.

Among its food sources, it is present in green leafy vegetables, brewer’s yeast, legumes, nuts and whole grains. However, it is often largely lost when subjected to cooking methods. Therefore, it is sometimes difficult to absorb the dose that the body needs. Its consumption during pregnancy is decisive to avoid deformations of the placenta, anemia or malformations in the fetus. This is evidenced by a study published in Annales d’Endocrinologie.

The minimum recommended dose of folic acid is 100 micrograms for men and 180 micrograms for women per day. In the case of women who are looking to get pregnant, the value doubles a few months earlier.

What is folic acid for?

Adequate absorption of folic acid can serve to:

• Helps in cellular health : to synthesize DNA, form complex proteins, heal wounds, keep cells healthy, proper growth of the body.

• It favors the development of the fetus: especially in the spine, the heart, the brain and the nervous system.
• Increases female fertility : Studies have shown that those women who consume folic acid before conceiving increase their chances of getting pregnant, starting three months earlier.
• It favors the formation of red blood cells : thus avoiding anemia, but also other diseases related to the amount of red blood cells in the blood.
• Improves heart health: it counteracts many heart diseases, as well as there is evidence that indicates that it helps in the treatment of poor circulation and prevent heart attacks.
• Prevents depression: those with depressive disorders have very low levels of folic acid, which in adequate doses helps improve mood.
• Delays premature old age and some neurodegenerative diseases if the indicated daily dose is consumed.

Foods rich in folic acid

The following foods stand out for containing a significant concentration of folic acid.

Green leafy vegetables

The most prominent is spinach, which provides 63% of the folic acid values ​​we need each day. In second place are chard and in third place are lettuce.

Vegetables

Especially lentils and beans are rich in this vitamin. Pregnant women should consume these foods weekly. Half a cup of lentils provides 50% of the necessary folic acid during the gestation period. They are also good for fighting anemia due to their iron content.

Asparagus

There are many health benefits, especially in relation to folic acid: more than 60% of the dose per cup. They are also diuretics par excellence, being recommended in cases of fluid retention and urinary infections.

Citrus

Especially oranges, but also papayas and strawberries. The contribution is intermediate but if it is added to other foods, they can come in handy, especially if they are consumed at breakfast.

Avocado

It is rich in fibers, fatty acids and folic acid. A cup of this fruit gives us approximately 30% of what we need on a daily basis. It is one of the most recommended fruits to introduce into the diet.

Broccoli

A cup of this vegetable provides a lot of folic acid, calcium, fiber and vitamin C. It should be included in the diet without a doubt.

Consume folic acid regularly

Do you ensure an adequate intake with foods rich in folic acid in the diet? If you are not very sure, enrich your daily diet with these foods. Also, if you are pregnant or in process, check with your doctor regarding the necessary folic acid recommendations.

Keep in mind that deficiencies in this nutrient can negatively affect health, so it is better to prevent them.