10+ Foods That Contain Folic Acid — A Necessary Element For Cell Production

Folic acid is made up of vitamin B9, which is essential for cell growth and proper physical functioning. That is why a daily consumption of 400 mg of this substance is recommended. But pregnant women should double the amount, to ensure the healthy and strong development of the fetus. In this way, the baby is less likely to be born with cognitive and genetic disorders. Folic acid can be obtained from a variety of foods, but before changing your diet, it’s important to consult a doctor you trust.

O awesome.club wants to share today a list of foods you probably didn’t know are rich in folic acid. Check out!

Folic acid is part of the group of B vitamins. Thanks to these vitamins, the body is able to create new cells of all types, including the production of red blood cells. It is a key ingredient in the formation of nucleic acid, responsible for building the genetic base material.

Its intake is recommended for women who want to become pregnant and for those who are already pregnant, as it helps to prevent defects in the fetus, such as brain or spinal malformation. Folic acid is the synthesized (natural) folate added to fortified foods, such as whole-grain flours.

Whole wheat breads and pastas have more grains added. The folic acid content doubles in these cases, making the food much richer in healthy nutrients. Carbohydrates are essential for the body to obtain energy, so remember that they are the base of the food pyramid. For example, a cup of cooked pasta contains 100 mg of folic acid.

Avocados have become very popular because they are delicious and highly nutritious. In addition to containing significant amounts of potassium and omega-3s, this food has up to 20% of folic acid needed for daily consumption. Half an avocado has 80 mg of this substance.

Spinach, like any other leafy green vegetable, is an excellent source of folate. It has the same characteristics as folic acid, but of natural origin. Half a cup of cooked spinach contains about 130 mg of this element. In addition, this food contains vitamin K, which helps in the formation of bones and the production of special proteins.

Peas, lentils and beans are some of the richest and healthiest sources of folate out there. Just one cup of cooked lentils contains 358 mg of folic acid. Not only that, but legumes are also very rich in protein and antioxidants. An excellent accompaniment to a variety of dishes such as stews, salads and scrambled vegetables.

Highly recommended for people who want to go on a diet, broccoli contains essential carbohydrates for the body at a very low caloric value. Its folic acid content is 57 mg per cup. It is a very good option to add to your daily food intake, as it has large amounts of vitamins such as C and A, as well as minerals such as phosphorus, calcium and iron.

One of the richest foods in folate is asparagus, at 134 mg per cup, they are very easy to cook and super nutritious. They are rich in antioxidants and anti-inflammatories and provide much of the fiber needed in the diet. It is especially important for proper digestive function, especially for pregnant women, who need to keep their blood sugar levels stable.

Eggs are an increasingly popular ingredient, not just for their delicious taste, but for their excellent nutritional properties. Its folic acid content is around 22 mg per egg, which implies that an omelet tossed with asparagus and served on whole-wheat toast makes a great breakfast, rich in folate, protein, and essential fatty acids.

Oranges, like citrus foods in general, are a food that the body always appreciates. Each of these fruits contains 55 mg of folate, which means that in a juice of 3-4 oranges, you can get half your daily folic acid. Don’t forget about its healing properties, as vitamin C strengthens the immune system and helps fight disease. For pregnant women, the inclusion of oranges in the diet should be considered a priority.

Both options are always recommended by nutritionists. Nuts contain rich essential fatty acids and should always be consumed, as this type of fat is not produced by the body, but is necessary for its proper functioning. In total, 28 g of walnuts contain 28 mg of natural folate and the same amount of seeds provides 24 mg. It is very easy to include these foods in the diet as a snack, add them to salads and even a side dish like rice.

The nutritious richness and practicality of bananas make it a recurring fruit in the diet. Its folate content is 23 mg per unit. For pregnant women, this food should be a priority. It provides plenty of protein, with almost no fat to go with it. In addition, it also contains antioxidants, dietary fiber and potassium, which support heart health and keep arteries healthy.

To make it easier for you to adopt a diet enriched with folic acid and folate, we want to share with you 10 simple dishes to prepare at home:

Which of these foods is your favorite? Know someone who would find this information useful? Share with all your acquaintances and also leave us a comment.