Folic acid, also known as folate and vitamin B9, is a water-soluble vitamin that performs many important functions in the body. This vitamin supports cell division and plays a role in fetal growth and development. It also reduces the risk of certain diseases such as high blood pressure and Alzheimer's.

Folic acid is found in many foods and dietary supplements....Healthy adults should get at least 400 micrograms of vitamin B9 per day to avoid becoming deficient in this important nutrient....In this article from GCORP LLC magazine, you will learn about foods rich in folic acid..

The best dietary sources of folic acid

Folic acid is found in large amounts in the following foods:

1... Legumes

Legumes, including beans and lentils, are good sources of folic acid. For example, one cup (177 grams) of cooked beans has 131 micrograms of folate, which is about 33% of the daily requirement. Also, one cup (198 grams) of cooked lentils can contain 35.8 micrograms of folate. Legumes are also a good source of protein, fiber, antioxidants and important micronutrients such as potassium, magnesium and iron..

Know more:What is folic acid for in pregnancy?

2... Asparagus

Asparagus contains a lot of vitamins and minerals, including folate... There are about 134 micrograms of folate in half a glass (90 grams) of cooked asparagus. Carrot has a lot of antioxidants and has anti-inflammatory and antibacterial properties... it also provides the body with a lot of fiber.... Fiber not only prevents constipation; It is also useful for heart health.

3.... eggs

Eggs can also be called one of the best food sources of folic acid... because there are 22 micrograms of folate in one large egg... this amount of folate is equivalent to 6% of the body's daily requirement.

In addition, eggs are rich in protein, selenium, riboflavin (vitamin B2) and vitamin B12.. They also have a lot of lutein and zeaxanthin.. 2 important antioxidants that reduce the risk of developing eye disorders.

Learn more:Folic Acid: Benefits, Side Effects and Recommended Dosage

4.... leafy vegetables

Green leafy vegetables like spinach and kale are low in calories, but they are rich in key vitamins and minerals, including folate. One cup (30 grams) of raw spinach has 58 micrograms of folate, which provides 15 percent of the body's need.

These types of vegetables are rich in fiber, vitamin A and vitamin K... They also have anti-inflammatory properties, reduce the risk of cancer and help treat obesity.

5.... beets

Beetroot not only has a lot of manganese, potassium and vitamin C.. but it is also considered a good source of folate.. In one glass (136 grams) of raw beetroot, there are 148 micrograms of folate, which is equivalent to 37% of the body's daily requirement.

Beetroot is rich in nitrates... a type of plant compound that has many health benefits... Some research has shown that beetroot juice can temporarily lower blood pressure in healthy adults.

Learn more:Why is folic acid recommended during menstruation?

6.... Citrus fruits

Fruits such as oranges, grapefruits and limes are rich in folate.. so that there are 55 micrograms of folate in a large orange.. This amount of folate provides 14% of the body's needs. Fruits are also rich in vitamin C, an essential micronutrient that can help strengthen the immune system and prevent disease. According to research, high consumption of citrus fruits is associated with a reduced risk of breast, stomach, and pancreatic cancer.

7... Broccoli

Broccoli can provide a series of essential vitamins and minerals, including folate. In one glass (91 grams) of raw broccoli, there are about 57 micrograms of vitamin B9, which can provide 14% of the body's needs. Cooked broccoli contains more folate. So half a glass (78 grams) provides you with 84 micrograms of folate and provides 21% of the body's needs.

Learn more:What are iron-rich foods?

Broccoli is rich in manganese and vitamins K, C and A... It also contains a wide range of beneficial plant compounds, including sulforaphane, which has anti-cancer properties.

8... Nuts and seeds

Nuts and seeds not only contain a lot of protein.. they are also a good source of fiber and many vitamins and minerals.. The amount of folate in different nuts and seeds varies.. One ounce (28 grams) of walnuts has 28 micrograms (7% of the body's need) of folate.. while the same amount of fennel seeds contains 24 micrograms (6% of the body's need) of folate.

Learn more: Herbal Nootropics

9.... wheat germ

Wheat germ, which is an important part of the wheat kernel, has a lot of nutritional value... because it is a good source of vitamins, minerals and various antioxidants... In one ounce (28 grams) of wheat germ, there are more than 78 micrograms of folate, which is equivalent to 20% of the body's daily requirement.

Learn more:Is folic acid good for anemia?

In addition, wheat germ contains a lot of fiber... Fiber regulates the movements of the digestive system, reduces the possibility of constipation and keeps blood sugar stable.

10.... beef liver

Beef liver is one of the best sources of folate. Three ounces (85 grams) of cooked beef liver has 212 micrograms of folate, which is 54% of your daily requirement.

In addition to folate, by eating beef liver you can also get a lot of protein, vitamin A, vitamin B12 and copper.... There are 24 grams of protein in 85 grams of this food.... Consuming protein is necessary to repair tissues and produce enzymes and hormones.

11.... bananas

Bananas are considered one of the best sources of folate....because in an average banana there are about 23 micrograms of folate, which is equivalent to 6% of the body's need....In addition, a large amount of vitamin B6, potassium and manganese are found in this characteristic fruit.

Learn more:Iron tablets during menstruation.. Is taking iron tablets necessary for all women?

12.... Avocado

Avocados are an excellent source of many important nutrients, including folate. There are 82 micrograms of folate in half of a raw avocado, which can be considered equivalent to 21% of the body's daily requirement.

Avocados are rich in potassium and vitamins C, K, and B6....they are also high in unsaturated fats....according to research, these types of fats can protect heart health.

13.... enriched cereals

Many grains such as bread and pasta are fortified with folic acid.... The amount of folic acid in fortified foods varies....but in general, one cup (140 grams) of cooked spaghetti contains approximately 102 micrograms of folic acid, which can provide 25% of the body's requirement.\

Learn more:What is Pharmatone?

Some studies have shown that folic acid in fortified foods may be more easily absorbed than folate that occurs naturally in foods.. In contrast, a number of studies have shown that the body's enzymes are not efficient enough to break down the folic acid in fortified foods, which can lead to an accumulation of unmetabolized folic acid.. Foods in moderation.

Endword

Folic acid is an important micronutrient that is abundant in your diet. Eating a variety of healthy foods such as fruits, vegetables, nuts, seeds, etc. is an easy way to increase your intake of this nutrient. Those who are unable to do so should consult a nutritionist about the need for supplements.

For consultation with a nutritionist, you can use GCORP LLC site facilities... In GCORP LLC, in addition to the face-to-face appointment system, it is possible to schedule an online consultation with a nutritionist.

Frequently Asked Questions

Are they acidic?

Pregnant women, infants, children, those using contraceptives, methotrexate and metformin, and people with certain diseases such as liver disease and celiac disease are more at risk of deficiency of this nutrient than others. Deficiency is associated with fatigue, stiffness, shortness of breath, dizziness, pallor, decreased sense of taste, difficulty concentrating, and confusion.

Sources: healthline, health.clevelandclinic