Folic acid is a type of vitamin. It is the man-made supplement, but some natural folic acid foods are also present. Folic acid dissolves in water and leaves the body through urine. This means, your body doesn’t store folic acid and is required in continuous amount. Folic acid is required for a number of body functions. This vitamin helps in the tissue growth and proper functioning of cells. Taking the right amount of folic acids during pregnancy protects you from after birth effects. It helps in growth and regeneration of cells. A diet rich in folic acid prevents from anemia, Alzheimer’s disease and cancer related problems. If you are suffering from a deficiency of folic acid, then instead of going for medications, you can eat folic acid rich foods.
List of Folic Acid Foods:
If you are suffering from a deficiency of folic acid, no need to worry. You can try some rich folic acid foods, which can complete the requirement of folic acid in the body. Try some of them to keep yourself healthy.
1.) Spearmint Having Folic Acid
Spearmint is a kind of herb which provides essential vitamins and minerals to your body. It is estimated that around one tablespoon of dried-powdered spearmint gives 10 mcg of folic acid. It also consists of other vitamins and minerals. Folic acid helps in regulation of enzymatic activity of the body. It also boosts up the metabolism process. Moreover, folic acid in spearmint helps to prevent free radicals in the body as it is antioxidant in nature. It is very beneficial for pregnant ladies. All you need to do is take some powdered spearmint and sprinkle it on salads, yogurt or so on. One can also put it in sandwiches, pastas or so on. Also, you can also add spearmint in water by adding lemon and make a refreshing beverage. Start taking spearmint in your diet as it is a good source of folic acid.
2.) Beans- High in Folic Acid
Beans are versatile, nutritious and an affordable food. Every type of beans provides plenty of folic acid. It is very beneficial for pregnant ladies as it supports baby’s development. There are many kinds of beans such as black beans, split pea, kidney, lima beans and cooked lentils. These all are good sources of folic acid. A small serving cup of any kind of beans can provide you the daily recommended folic acid. Lima beans are the healthiest choice among all the beans. It contains 229 mcg of folic acid. Kidney beans contain 46 micro-grammes of folic acid in a half cup serving. You can cook beans in any way you like. You can put some vegetables, spices for a delicious healthy meal.
3.) Turkey Liver Loaded with Folic Acid
Eating turkey liver is a great way to make sure that you are getting enough folate. Turkey is a famous food in the winter holidays. This food contains many other vitamins and nutrients. It is required for healthy red blood cells and proper functioning of nerve cells. This vitamin is also very helpful in reproduction. It is found that around 100 grammes of turkey consist of 691 mcg of folic acid. It also eases the digestive system of the body. You can eat turkey liver in different ways. One can boil it and eat. You can also save the turkey liver to use it as stuffing. Making a tasty dessert with turkey liver is also a good choice. Add turkey liver in your diet as it is among rich folic acid foods.
4.) Cereals among Folic Acid Foods
Cereals are not just made for kids. Most of the cereals supply 100 to 400 micro-grammmes of folic acid. Folic acid is present in grains, but food items which are made from grains have more amount of this substance. This is because folic acid is added to grains when they are processed in factories. It is estimated that one slice of bread contains an average amount of 60 micro grammes of folic acid. These cereals help to soothe the digestive system of the body. It also gives you plenty of nutrients. To eat cereals you can prepare a tasty dish with it. Also, you can soak them to eat.
5.) Broccoli Rich in Folic Acid
Broccoli is a kind of vegetable which helps in detoxification of the body. It is also a great source of folic acid. Also, it is found that a half cup of chopped broccoli provides 52 micro-grammes of folic acid. It is near about 13% of the average person should consume a day. Broccoli helps in the proper functioning of the brain. This vitamin helps to convert the body’s carbohydrate into glucose and energy. This veggie can be eaten raw or cooked. It works as a mouth-watering addition to salads and other dishes. You can add it as a side dish to your favorite meat or fish. Add broccoli in your diet as it is among rich folic acid foods.
6.) Asparagus Loaded with Folic Acid
Asparagus is one of the most nutritious foods. This veggie is very rich in folic acid. These are low in calories. This veggie does not contain cholesterol and are an excellent source of potassium and fiber. It is estimated that one small bundle of asparagus contains 8 5 mcg of folate. Asparagus helps to control the blood sugar level of cholesterol. This fruit also aids in the production of RNA and DNA. It also helps in easy digestion. Along with folic acid, it is full of vitamin C, K or so on. You can boil asparagus to eat. Alternatively, you can prepare its soup by adding some more vegetables of your choice. Also, you can cook some tasty dessert with it.
7.) Citrus Fruit Having Folic Acid
Citrus fruit contains a very high amount of folic acid. These citrus fruits contain papaya, oranges, grapes and strawberries. Among these an orange contains 50 mcg of folic acid. It is very healthy for heart, liver, skin and eyes. This acid also helps to make up the genetic material in the body. It is very important in pregnancy and during adolescence. Vitamin B9 works with other vitamins and produce essential fatty acids. You can easily buy citrus fruit. They are not so costly. All you need to do is, cut them to eat. Also, you can take out its juice and drink. Add citrus fruit in your diet as it is among famous folic acid foods.
8.) Cauliflower among Folic Acid Foods
Cauliflower is a kind of vegetable. It is a very rich source of folic acid and best vitamin C. It is found that eating a cup of this veggie can give you 55 micrograms of folic acid. This is around 14% of the daily requirement. Cauliflower helps to reduce the cholesterol level in the body. It also prevents early ageing. Folic acid present in cauliflower helps to prevent the hearing loss also. To add this food in your diet all you need to do is to combine cauliflower with some folic acid rich foods and eat. You can also prepare its soup by adding some spices. Alternatively, you can cook some dessert with this wonderful veggie.
9.) Corn Rich in Folic Acid
Corn is loaded with folic acid. It is found that around one cup of corn gives you about 76 mcg of folic acid. This food helps in growth and regenerating the cells. It is very essential for pregnant ladies and kids. Moreover, it relieves from depression and cancer related problems. Corn also helps to soothe the process of digestion. It consists of many other vitamins and nutrients. If you are having a can of corn, eat it. It will add positive effects on your metabolism and overall health of the body. Also, you can try its soup or cook some delicious dish with corn. It is a rich source of folic acid.
10.) Carrot – High in Folic Acid
Carrots are also loaded with folic acid. It is easily available at your nearest grocery store and not so costly. Just one cup of raw carrots can give you almost 5% of your daily requirement for folic acid. It helps to prevent anemia. Along with this it is very important in the formation of red blood cells. Carrots also ease the process of digestion. Taking the right amount of folic acid can prevent you from the birth effects during pregnancy. You can simply cut carrots to eat. Also, you can take out its juice and drink. Moreover, you can prepare some desserts with carrots.