Folic acid rich foods
- Consuming 400 micrograms of folic acid each day before and during pregnancy can help prevent deadly brain and spine defects (neural tube defects)
- The best way to ensure you are consuming enough folic acid is to take a multivitamin and eat a diet rich in folate foods.
- Vitamin B9 is also known as folic acid or folate, the latter term being the one used in supplements and food fortification.
- This vitamin works with other B vitamins to form the proteins and carbohydrates we eat into substances our bodies can utilize.
Benefits of vitamin B9 or folic acid
- Proper formation of the neural tube in growing features.
- Effect on depression
- Fertility in both men and women
- Reduces the risk of stroke
- Reduces incidence of birth defects
- Decreased risk of colorectal cancer.
Folate deficiency may lead to
- Fetal neural tube defects
- Brain defects during pregnancy
Folic acid is the manufactured type of vitamin B9
- Folic acid is pteroylmonoglutamic acid, which does not occur naturally. It is manufactured and added to some supplements and foods.
- Synthetic folic acid is actually more readily absorbed by the body
- However, most of the folic acid that is consumed is not converted into 5 MTHF in the intestines leaving un- metabolized folic acid circulating through the blood streams.
Folic Acid Rich Foods
- Dark Leafy Greens
Dark green leafy vegetables are one the healthiest foods contain good amounts of folate, and green leafy vegetables like spinach, turnip, lettuce, collard greens in your diet which will provide you good amount folic acid. By just an including one large plate of leafy greens in your diet will provide your daily needs of folate.
- Citrus Fruits
There are many fruits which are rich in folic acid, but citrus fruits take the first place among all fruits. One orange provides about 50 mcg of folate. Other fruit which holds a good amount of folate includes grapes fruit, grapes, cantaloupe, banana, papaya, strawberries, etc.
- Beans, lentils, and Peas
Beans and peas are rich in folic acid. You can include beans such as lima beans, pinto beans, green peas, black-eyed peas and kidney beans to get the stuffiest amount of folic acid. A small bowl of lentils provides you daily folate needs.
Okra or ladies finger is considered as world’s richest source of nutrients. It is not only rich in vitamins and minerals but also provides you many health benefits such as cleaning the entire digestive tract, helps in digestion, etc. Include a half cup of cooked ladies finger in your diet which will provide you 103 mcg of folic acid.
- Brussels Sprout
Eat at least one cup of boiled brussels sprouts in your breakfast and get 25% of your daily recommended amount of folic acid. It is also rich in vitamins such as A,Â C, K and minerals like potassium and manganese.
- Seeds and Nuts
Seeds and nuts provide good health benefits. Seeds such as sesame, sunflower, pumpkin and flax seeds are rich in folic acids, include in your diet by sprinkling on a salad or eat them raw to get all the essential nutrients including folate. Nuts like almonds; peanuts etc are high in folic acid.
Cauliflower is a cruciferous vegetable is one of the great vitamin C foods, and also arich source of folic acid. A small cup of cooked cauliflower provides you approximately 55 mcg of folate, which is 14% of your recommended daily value.
Beets are a good source of antioxidants, one of the detox vegetable and cleanser liver and other organs. Along with that, it is also a great source of folic acid. A cup of beets provides 148 mcg of folate, accounting for 34% of your daily needs.
One cup of cooked corn will provide you 34 mcg of folic acid, which is the 9% of your daily needs. Always choose fresh and organic corn instead of canned corn.
Carrots are one the crunchy, tasty and healthy vegetable, by just consuming one of two cups of raw carrot provides you great amounts of folic acid. You can include them in asalad, sambar, food, etc.