Everyone requires folic acid, but it’s especially essential for pregnant women as it plays a major part in cellular growth and regeneration. It helps the body make DNA and RNA and is also used for creating red blood cells. Folic acid can help prevent heart disease, Alzheimer’s, preeclampsia, stroke and cancers. Certain foods are known to contain more folic acid than others. Here’s a list of foods, rich in folic acid, which you can include in your diet.
Asparagus has a high manganese, Vitamin A, vitamin K, vitamin C content. It also contains very high levels of folic acid. A cup of asparagus contains approximately 265 mcg of folic acid. This can take care of about 65% of your daily folic acid needs. However, prolonged cooking can destroy folic acid. Steaming asparagus keeps it from losing its nutrients and flavour.
Oranges are known to be rich in calcium, vitamin C, vitamin A, vitamin B9 (folic acid) and fibre. They help prevent cancer and cardiovascular diseases. Oranges can also help reduce constipation. As mentioned earlier, folic acid is also essential for the early development of a baby as it helps in preventing certain types of birth defects and oranges can help pregnant women meet their daily folic acid requirements. Oranges also contain phytonutrients known as limonoids which help in detoxification and preventing cancer.
Broccoli is among some of the most nutrient-rich foods. It is filled with folic acid. Your daily folic acid needs can be easily met with as little as half a cup of broccoli. But, when broccoli is cooked, it can lose anywhere between 50%-90% of its natural folate content. The best way to cook and consume broccoli is by steaming it. This helps it retain the folic acid content along with its other nutrients.
Papaya is a tropical and colourful fruit, rich in flavour and nutrients. It works well with both desserts and savoury dishes. Regardless of how and when it is consumed, papayas give your body a great boost in nutrients, including folic acid. They’re also a great source of vitamin C, vitamin A, potassium and calcium.
- Peas, beans and lentils
Peas and beans are known to be loaded with folic acid. Chickpeas and lentils contain an even higher amount of it. A cup of lentils can satisfy the majority of the daily recommended amount of folic acid. Soybeans are also known to contain high amounts of it.
Okra is among the most nutrient-dense vegetables that we can consume. Half a cup of cooked okra can supply approximately 20mcg of folic acid. It’s great for healing and cleansing the digestive system and can also help get rid of the toxin buildup in your body.
Every cup of avocado contains 90mcg of folate. This means that a cup of avocado can supply about 22% of your daily folic acid needs. Avocados are also rich in fatty acids, dietary fibres and vitamin K.
A medium-sized banana contains approximately 65% of the daily recommended dose of folic acid. Eating a banana as a snack can be a great way of incorporating it into your diet. It’s also a great fruit to enjoy on a daily basis as they’re high in protein, fibre and potassium.
Folic acid as a nutrient plays an important role in our body’s ability to regenerate and grow healthy cells. It’s important for everyone to include foods rich in folic acid in their diets. Fortunately, there are options for food that contain folic acid that can be incorporated into your diet according to your preferences.