Folic Acid Rich Foods
Folic Acid Rich Foods : Folic acid is a form of water-soluble vitamin B in the synthetic form. Since 1998, folic acid has been added to cold cereals, flour, breads, pasta, bakery items, cookies, and crackers, and many more food items. Folic acid is generally used for preventing and treating folate deficiency, as well as its complications, incorporating anemia and the failure of the bowel to absorb nutrients rightly, ulcerative colitis, including liver disease, alcoholism, and kidney dialysis.
Pregnant Women or those who want to become pregnant take folic acid Rich foods to avoid miscarriage and “neural tube defects,” birth defects such as spina bifida that happen when the spine and back do not close during improvement of the foetus.
A few people use folic acid rich foods to prevent from colon cancer or cervical cancer, heart disease, stroke as well as to decrease levels of the blood of a chemical called homocysteine. High homocysteine levels can be a risk for heart disease.
Folic acid is also utilized for memory loss, Alzheimer’s disease, age-related hearing loss, preventing the eye disease age-related macular degeneration (AMD), decreasing symptoms of aging, weak bones (osteoporosis), jumpy legs (restless leg syndrome), sleeping problems, depression, nerve pain, muscle pain, AIDS, a skin disease called vitiligo, and an inherited disease called Fragile-X syndrome. It is also used for decreasing harmful side effects of treatment with the medications lometrexol and methotrexate. A few people direct put folic acid to the gum for treating gum infections.
How Folic acid works?
Folic acid is useful for the full development of the human body. It is involved in producing the genetic material called DNA and in various functions of the body.
Naturally, Folate is found in many Folic Acid Rich Foods , as well as in the form of folic acid. It’s recommended that a healthy adult should get at least 400 mcg of folate per day to prevent a deficiency. Here are some healthy Folic Acid Rich Foods that are rich in folate or folic acid.
One of the excellent sources of folic acid are legumes, which contain a whopping 920 mcg of the vitamin. Legumes are also rich in potassium that helps to maintain levels of blood pressure. They are a good source of protein too, and you can consider them if you are a vegetarian and can’t rely on meat or poultry.
Legumes belong to the Barefaced family and the fruit or seed of beans, peas, and lentils also belong to this family. Although the right quantity of folate in legumes can differ, they’re an extraordinary source of folic acid. For example, one cup (177 grams) of cooked kidney beans contains 131 mcg of folic acid or about 33% of the RDI. And, one cup (198 grams) of cooked lentils contains 358 mcg of folic acid, which is 90% of the RDI. Legumes are also a great source of protein, fiber, and antioxidants, and also important micronutrients such as potassium, magnesium, and iron.
Broccoli is well known for its multitude of health-promoting characteristics, and it can provide a plenty of essential vitamins and minerals those our body needs. When it comes to folic acid, one cup (91 grams) of raw broccoli contains around 57 mcg of folic acid or about 14% of the RDI. A single broccoli contains 57.3 mcg of folic acid. This fulfills 14% of the daily requirement of the vitamin. Apart from this, broccoli is also high in vitamins A, C, and K. Vitamin K helps to prevent osteoporosis and inflammation. Cooked broccoli contains even more folic acid, with each half-cup (78-gram) serving providing 84 mcg, or 21% of the RDI. Vitamin A is crucial for maintaining skin and teeth health beautifully. It also plays a vital role in producing pigments in the retina of the eye. Broccoli contains carotenoids that act as antioxidants also.
It also contains a wide array of beneficial plant compounds, containing sulforaphane, which has been investigated extensively for its powerful anti-cancer characteristics.
Asparagus is an excellent source of fiber which helps to keep your heart healthy and contains a good quantity of folic acid, with about 34% of the RDI per half-cup serving. It contains a rich amount of many vitamins and minerals, including folic acid.
In fact, a half-cup (90-gram) of cooked asparagus contains about 134 mcg of folic acid, or 34% of the RDI and also 7% of your daily fiber needs in just one serving.
Asparagus is also rich in antioxidants and has anti-inflammatory and antibacterial properties. Also, It is an amazing source of iron and riboflavin. Iron is needed to produce hemoglobin, an essential part of the blood cells that maintain life. Riboflavin plays an important role in folate metabolism.
Eggs are a good source of folate, through folic acid supplementation. Adding eggs to your diet is a great way to enhance your intake of numerous essential nutrients along with folic acid. Simply one large egg packs in 23.5 mcg of folate, or approximately 6% of the RDI. Including even just a few servings of eggs in your diet, each week is an easy way to develop your folate content in your body and help meet your requirements. Eggs are also rich with protein, selenium, riboflavin and vitamin B12. And also, they are high in lutein and zeaxanthin, two antioxidants that might help decrease the risk of eye disorders like macular degeneration.
5. Seeds And Nuts
Nuts and seeds supply a good quantity of folic acid in each serving.T here are plenty of causes to consider your intake of nuts and seeds. In addition to it is rich in protein as well as rich in fiber and many of the vitamins and minerals that your body requires.
The daily intake of seeds and nuts fulfills the requirement of folic acid in your diet. The amount of folate in different types of nuts and seeds can vary slightly.
One ounce (28 grams) of walnuts contains about 28 mcg of folate, or nearly 7% of the RDI, while the same amount of flaxseeds contains about 24 mcg of folate or 6% of the RDI. You can normally consume these raw or add them to your salad for a healthy dose of folate.
Flaxseeds also contain a high amount of manganese and other vitamins, all of which support your immune and nervous systems, bones, and several other body processes. Sunflower seeds and almonds are also rich in vitamin E that boosts healthy skin and eyes.
6. Wheat Germ
Wheat germ is the wheat kernel’s embryo. It is high in fiber, antioxidants, and micronutrients and also supplies a highly concentrated amount of vitamins, minerals, and antioxidants. It’s often removed during the milling process.
Just one ounce (28 grams) of wheat germ provides 78.7 mcg of folate, which nearly equals to 20% of your daily folate requirements.
It also contains a good amount of fiber, providing up to 16% of the fiber you require daily in a single ounce (28 grams). Fiber moves gradually through the GI tract, adding bulk to your stool to help promote regularity, prevent constipation and balance blood sugar levels.
7. Green vegetables
Green vegetables are regarded as one of the best Folic Acid Rich Foods foods with folic acid. We always have heard the importance of dark green leafy vegetables in our diet. They are essential for our health development– irrespective of where or how we live.
Dark greens, especially spinach, kale, and arugula are low in calories yet bursting with many key vitamins and minerals, also have good amounts of folic acid. One cup of spinach contains 58.2 mcg of folate or 15% of the RDI and a serving of kale has about 19 mcg of folate.
Leafy greens are also high in fiber and vitamins K and A and have been associated with a large number of health benefits.
Apart from folate content, dark greens are beneficial in various ways. According to an investigation, one half of the plate filled with fruits and vegetables, with dark greens playing a dominant role. Dark greens are rich in carotenoids and different other compounds that provide great health and vitality.
Studies show that having more cruciferous vegetables in your diet, such as leafy greens, may be associated with decreased inflammation, a lower risk of cancer and increased weight loss.
Beets help in reducing blood pressure, prevent oxidative stress, and treat inflammation. In addition to providing a blast of color to dishes, beets are rich in many important nutrients. They also contain a healthy amount of manganese, potassium and vitamin C.
They’re also a great source of folic acid, with a single cup (136 grams) of raw beets containing 148 mcg of folate, or about 37% of the RDI.
Besides their micronutrient content, beets are high in nitrates, a type of plant compound that’s been linked with a lot of health benefits. One serving of beets contains 148 mcg of folate. Beets also decrease blood pressure, prevent oxidative stress, and treat inflammation.
One small investigation resulted that temporarily drinking beetroot juice lowered systolic blood pressure by 4–5 mmHg in healthy adults.
9. Citrus Fruits
Since our childhood, we listened to the praises of citrus fruits from our mothers and grandmothers. And it has it’s the reason also. Citrus fruits, like oranges (54 mcg per serving), strawberries (36.5 mcg per serving), and grapefruit (29.9 mcg per serving), have a good quantity of folate.
According to a study, citrus fruits are great for the heart, brain, and liver health. They also have anti-inflammatory and antioxidant characteristics, those are very much beneficial to the human body.
Oranges, grapefruit, limes etc are rich in folic acid, delicious and full of flavor. Only one large orange contains 55 mcg of folate or about 14% of the RDI. They are also packed with vitamin C, which is an essential micronutrient that can increase immunity and helps in disease prevention.
Studies have found that a high intake of citrus fruits may be associated with a lower risk of breast, stomach and pancreatic cancer.
10. Brussels Sprouts
Though Brussels Sprouts are not very delicious in terms of taste, they are rich in folate. One serving of Brussels sprouts has 53.7 mcg of the vitamin. They are rich sources of other vitamins, minerals, and fiber and support your immune system and increase your bone health, etc. In fact, after kale and spinach, Brussels sprouts have the highest amount of antioxidants. Brussels sprouts are filled with numerous vitamins and minerals and especially high in folic acid.
This Brussels Sprouts belongs to the cruciferous family of vegetables and is nearly connected to other greens like kale, broccoli, cabbage, and kohlrabi.
A half-cup (78-gram) serving of cooked Brussels sprouts can provide 47 mcg of folate or 12% of the RDI. They are also rich in kaempferol, which is an antioxidant having a number of health benefits.
Because of Avocado’s creamy texture and buttery flavour, they are amazingly popular. They have a unique taste. Avocados are an excellent source of many essential nutrients, including folic acid also.
One-half of a raw avocado contains 82 mcg of folate or nearly 21% of what you require for the whole day. In addition to that, avocados are also rich in potassium and vitamins K, C, and B6.
They’re also rich in monounsaturated fats, which is healthy for the heart and helps to protect from heart diseases. A single serving full of the fruit offers about 122 mcg of folic acid. Avocados are also rich in vitamin C that shows cardioprotective properties in smokers and obese or overweight individuals. Also, the phytochemicals in avocados pack powerful source.
12. Fortified Grains
A number of grains are there, such as bread and pasta, have been fortified to increase the content of folic acid. Different products can have different folic acid content, but one cup (140 grams) of cooked spaghetti provides approximately 102 mcg of folic acid or 26% of the RDI.
In some studies, it has demonstrated that the folic acid in fortified Folic Acid Rich Foods may be more easily absorbed than the folate found naturally in foods.
For example, one study comes to a conclusion that the Folic Acid Rich foods such as fruits and vegetables is only about 78% as available as the folic acid in fortified foods.
Contrarily, another study suggests that the particular enzyme used by the body to break down the folic acid in fortified Folic Acid Rich foods is not as efficient, which can result in a build-up of unmetabolized folic acid.
A well-balanced diet that is full of natural sources of folic acid with average amounts of fortified Folic Acid Rich foods can ensure you’re meeting your requirements, all while decreasing potential health concerns.
Papaya is a fruit full of nutrients. Commonly found in the tropical region, generally native to southern Mexico and Central America.
Besides being delicious and full of flavor, papaya is full of folic acid. A single serving of papaya contains about 53 mcg of folate. Furthermore, It is a very good source of vitamins A and C. The fruit is also helpful to treat and prevent gastrointestinal tract disorders and intestinal infections.
One cup (140 grams) of raw papaya contains 53 mcg of folate, which is equal to nearly 13% of the RDI. Papaya is rich in vitamin C, potassium and antioxidants like carotenoids also.
Bananas are a powerhouse of nutrition and a high source of varieties of vitamins and minerals. Bananas when paired with some other folate-rich foods, they are especially rich in folic acid and can help you meet your daily requirements easily. Bananas are rich in other nutrients, including potassium, vitamin B6 and manganese.
A medium-size banana can provide 23.6 mcg of folate, or 6% of the RDI, and contains 45 mcg of folate, which is 11% of the daily value of the vitamin. Bananas are also rich in vitamin B6, which enables the body to prepare antibodies to fight numerous infections. The vitamin also helps to maintain normal function of nerves and keeps the blood sugar within normal limits.
Folic acid is an essential micronutrient found in abundance throughout your diet. To increase your folate intake eat different types of healthy Folic Acid Rich foods, such as fruits, vegetables, nuts and seeds, and also fortified Folic Acid Rich foods. Not only these foods are rich in folate, but they are also high in other important nutrients that can boost other aspects of your health.