Top 17 Foods Contain High Folic Acid

Foods Contain High Folic Acid. Are you looking for a source of high folic acid? As we all know, folic acid is one of the nutrients needed by the body. Folic acid is included in one of the water-soluble B-vitamins.

Some types of synthetic folic acid can be found in foods such as cereals, bread, flour, and much more. While the source of natural folic acid can come from vegetables, fruits, nuts, and much more.

Sources of folic acid include healthy foods for pregnant women. Consumption of these nutrients every day can protect the fetus from various disorders, whether it prevents birth defects or reduced condition mentally. Therefore, regularly consume for you to get the benefits of folic acid for pregnant women and the fetus.

Foods that contain folic acid can be quite diverse. You can also adjust to the tastes and needs of each. Do not forget to balance the balanced diet so that the body gets enough nutrition. Here are some foods containing high folic acid that you can consume an action.

Folic acid is a vitamin B that is soluble in the water. The benefits of folic acid are critical to the smooth metabolism and development of body cells.

1. Spinach (194 mcg / 100 gram, 49% RDA)

Spinach includes green vegetables that contain quite complete nutrients such as thiamin, calcium, potassium, vitamin B, riboflavin, and folic acid. Spinach does not contain cholesterol and bad fats, its own caloric content reaches only 23 calories per 1 ounce, so it is good for health.

2. Red Bit (107 mcg / 100 gram, 27% RDA)

Sources of folic acid can then be obtained from the fruit of bits. The fruit of this one includes the type of tubers that have a purplish red color. Beetroot has many health benefits (read: Benefits of Bits).

Starting from improving the immune system, free radical fracture, and much more. Even beets are also fortified with potassium which can help launch a blood-conscious system.

3. Cabbage (43 mcg / 100 gram, 11% RDA)

Cabbage has several types ranging from purple cabbage, white cabbage, and green cabbage. The type of purple cabbage contains anthocyanins that can prevent the emergence of cancer and genetic mutations. In addition, cabbage also includes foods that contain high enough folic acid. You can consume cabbage as fresh vegetables every day to get the extraordinary benefits.

4. Broccoli (63 mcg / 100 gram, 16% RDA)

Who does not know broccoli? This type of vegetables turned out to contain various health benefits for the body. Broccoli contains vitamin C, calcium, iron, and much more. Usually, this type of vegetables is widely used as a healthy diet weight loss diet. Trusted fiber content capable of optimal digestion system.

5. Asparagus (135 mcg / 100 gram, 34% RDA)

Asparagus is a vegetable shaped like a spear. This type of vegetable is very good for optimizing the growth and development of the fetus in the womb. Therefore, do not miss this vegetable when you are entering pregnancy.

6. Celery (36 mcg / 100 gram, 9% RDA)

The next folic acid diet is celery. The source of folic acid in celery is quite high, at least every 100 grams of consumption you can meet 9% of the daily nutritional adequacy. Cook the celery correctly so that the folic acid and iron content in it is not lost.

7. Lettuce (29 mcg / 100 gram, 7% RDA)

Lettuce is widely processed into various types of culinary, including the most popular among the people is a salad. Lettuce is able to meet the needs of vitamins and minerals body more fully.

Mineral content ranging from iron, calcium, potassium, to folic acid. Even lettuce contains vitamin K that can optimize the immune system and blood circulation.

8. Corn (19 mcg / 100 gram, 5% RDA)

Maybe corn is now less popular among peoples, but it used to be corn staple food. Corn is able to provide a high intake of good carbohydrates to increase energy in the body.

In addition, it turns out maize also includes a high source of folic acid. Eat corn at least 1 fruit a day to get nutrition.

9. Kale (29 mcg / 100 gram, 7% RDA)

Kale or better known as kale is a type of mustard greens with many nutrients. In a bar of kale contains folic acid, potassium, iron, vitamins A, B, E, and many more.

Daily kale consumption is important to meet the needs of folate during pregnancy and growth of the baby. Even kale is very useful for preventing Alzheimer's disease in the elderly.

Foods that contain Folic Acid from Fruits

Who does not know bananas? Of course, everyone also has a lot to know about this yellow fruit. Bananas are famous for their high potassium and fiber content. But in addition, bananas also contain a good source of folic acid for the body.

1. Banana fruit (20 mcg / 100 gram, 5% RDA)

Who does not know bananas? Of course, everyone also has a lot to know about this yellow fruit. Bananas are famous for their high potassium and fiber content. But besides, bananas also contain a good source of folic acid for the body.

2. Orange (30 mcg / 100 gram, 8% RDA)

The fruits that contain folic acid subsequently are oranges. This fruit may be better known for its vitamin C content, but who would have thought oranges can provide a folic acid intake of 30 micrograms for every 100 grams. This means that the consumption of oranges can be 8% of the AKG.

3. Peaches (4 mcg / 100 grams, 1%)

Although not as high as citrus fruits, peaches still enter into foods that contain high folic acid. Consumption of peaches especially for pregnant women is very useful. Starting from preventing birth defects, improving the development of IQ, and so forth.

4. Tomato (22.3 mcg / 100 gram, 6% RDA)

The famous tomato contains lycopene which can prevent the emergence of cancer, especially prevent cervical cancer in women. Regular consumption of tomatoes is also very good for the skin, considering its vitamin E content can help accelerate the regeneration of new cells. Make a fresh tomato juice and consume it every morning to get the usual benefits.

5. Avocado (20 mcg / 100 gram, 5% RDA)

Many people who avoid avocado because it considers it as a fruit that can make the body quickly obese. Though it is not so, precisely the consumption of avocados is very good routine to support healthy diet program. High fiber and folic acid content is believed to optimize the metabolism in the body optimally.

6. Melon (21 mcg / 100 gram, 5% AKG)

Melon is more famous for its very complete natural mineral content, especially in lemon water. But this fresh fruit was also found to contain high enough folic acid. Folate intake from melon is used to prevent the appearance of anemia (lack of red blood).

7. Strawberries (24 mcg / 100 gram, 6% RDA)

Strawberries become the source of folic acid is quite popular in the community. This red fruit has a variety of nutrients other than folic acid, ranging from vitamin A to mineral essence (potassium, calcium, manganese, etc.).

Consumption of regular strawberries can be a low-fat diet solution for those of you who want to have the ideal body shape and weight.

8. Papaya (38 mcg / 100 gram, 10% RDA)

Perhaps papaya is more popular as a source of fiber that can launch CHAPTER. After doing research, it turns out this fruit contains high enough folic acid. Folate is very important consumed by pregnant women because it can launch milk when the baby is born later.

Various Benefits of Folic Acid Important for the Body

After discussing various foods containing folic acid, we will discuss the benefits or functions of folic acid. As it was originally written, the outline of folic acid improves metabolism and cellular development. In detail, the benefits of folic acid are to reduce the possibility of cancer because cells grow normally because a body needs folate to synthesize DNA and repair DNA. Cancer is generally caused by damaged cell DNA.

Another benefit of folic acid is to increase fertility or fertility, both for men and women. A body needs a certain amount of folate to maintain its fertility. Another important benefit is that folic acid reduces the risk of stroke. Eating folate or folic acid regularly about 5mg per day is helpful to prevent stroke.

Defects in infants due to lack of folic acid such as cleft lip, congenital heart defects, can also lead to autism. Various other physical disabilities may also occur due to this deficiency of folic acid. As the embryo / fetal cells divide rapidly, it takes a lot of folates or folic acid to regulate its DNA.

The function of another folic acid (in normal people) is to prevent Alzheimer's, depression is also influenced one of them due to lack of folic acid. Other health problems that can arise include anemia.

In normal people, usually, a deficiency of folic acid will occur in someone who has digestive problems, kidney and liver disorders or for those alcoholics. In people who experience this required intake of foods containing folic acid more because absorption by the body is not optimal.

Negative Effects of Excessive Folic Acid

Although very good for health and a lot of benefits for the prevention and overcome various types of diseases, but it turns out to consume folic acid can also cause negative effects or impact. Why is that? Perhaps because it is thought that folic acid has many benefits, there are people who over-consume folic acid.

Folic acid is a water-soluble substance, and if you consume it excessively, you may be at risk for effects such as nausea, flatulence, gas, and insomnia. Therefore consume the type of food sources of folic acid to taste just so you get the benefits of health.

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