Folic acid, also known as vitamin B9, is highly recommended for pregnant women, although it should not be missed in any healthy and balanced diet. This vitamin is key to ensuring the proper functioning of the nervous system and defenses, being a great ally to prevent anemia.
If you want to know what foods with folic acid you can include in your diet, keep reading and we’ll catch you up to most of them.
List of Foods Rich in Folic Acid
It is very important to consume foods with folic acid, as they not only help prevent hypertension and contribute to the development of red blood cells but also create new vitamins and promote the growth of cells and tissues.
During pregnancy it is also important to consume them when preventing heart disease, reducing the risk of premature birth, and ensuring the proper development of the baby. Now, what foods contain more folic acid?
Green leaves
Green leafy vegetables include spinach, chard, cabbage, lettuce, endive, arugula, and watercress. All these folic acid foods are ideal for preparing nutritious salads. In addition, it is possible to make them with different lettuce and spinach to obtain all the vitamin B9 that our body needs.
The parsley is also a source of folic acid, although it is consumed less. However, it can be added to soups and vegetables.
Other vegetables
Folic acid is also found in other vegetables such as leek, artichoke, Brussels sprouts, or broccoli. They can prepare in very different ways, although steamed cooking is a magnificent alternative when it is a quick and effective elaboration.
Asparagus is another vegetable that has a high amount of vitamin B9. It provides 40% of the recommended daily dose. In addition, it is a food rich in antioxidants, has anti-inflammatory properties, and is a source of fiber.
Eggs
Eggs are a source of folic acid (about 6% of the recommended daily dose). Although there is still great controversy about this food, it is essential in our diet by also providing vitamin B12 and protein.
Citrus
Among the most recommended folic acid foods, citrus fruits such as lemons or oranges stand out greatly. And it is that a single piece of orange can be 15% of the recommended daily dose.
Legumes
Legumes such as soybeans, peas, chickpeas, lentils, or beans provide the folic acid that the body needs. However, the amount of vitamin B9 from one kind of legume to another may vary. In the case of lentils or beans, we talk about 300 micrograms of folic acid per 100 grams.
Dressings and Seasonings
We usually dress and dress some dishes such as vegetables or salads, so the best way to increase folic acid intake is to use different options such as miso or soy sauce, wheat germ yeast, sesame seeds, sunflower pipes, and pumpkin.
Avocado
Avocado is in fashion, though not only because of its creamy texture but also because of its nutritional contribution. Eating raw avocado provides multiple advantages, not only does it provide a good part of the recommended daily dose of folic acid, but also reduces cholesterol, is a powerful antioxidant, and is good for the heart.
Fresh Fruits
We have already talked about some citrus fruits, although we cannot forget other fresh fruits such as melon or bananas, a healthy source of folic acid and other essential nutrients.
Dry Fruits
Both almonds, hazelnuts, walnuts, and chestnuts are rich in folic acid. They can be consumed in multiple ways, either as an appetizer or in addition to soups, creams, or salads.
Whole Grains
There are many reasons to consume whole grains, but now it is time to talk about folic acid, the proportion of which is higher than in the case of refined cereals. In this case, rye and inflated wheat flakes should be highlighted.