Which foods are most folic acid?

Folic acid is a mineral vitamin that plays an extremely important role in health, especially for pregnant women. In addition to dietary supplements, this vitamin is found in many natural foods.

In this article, Quantum will help you learn more about the role of folic acid, as well as which foods are folic acid?

Which foods are most folic acid? Picture 1

What is folic acid? And the role of folic acid

Folic acid, also known as folic acid, vitamin B9, Folacin or Folat. It is the water soluble form of vitamin B9, necessary and important in the daily diet of the human body. Folic acid is particularly important for pregnant women and babies.

The role of folic acid for adults

1. Helps produce and maintain new cells and also helps prevent changes in DNA that can lead to cancer.
2. Used as a medicine to treat folic acid deficiency and some types of anemia due to folic acid deficiency.
3. Combined with other drugs to treat pernicious anemia

The role of folic acid in pregnancy

1. Preventing the risk of birth defects for the fetus
2. Prevent anemia
3. Reduce the risk of cancer for mothers
4. Preventing some other diseases such as memory loss, difficulty sleeping, postpartum depression .

The role of folic acid in children

1. Increased language ability for babies, limiting slow speech
2. Prevent neural tube birth defects, brain and spinal defects such as children without brain and skull .

Which foods are most folic acid?

In fact, there are a lot of folic acid-rich foods, below we will list some foods that contain the most folic acid, the most familiar for your reference.

1. Dark green vegetables - Folic acid rich food No. 1

It is no coincidence that when it comes to foods with the most folic acid , people will think of dark green vegetables immediately. These vegetables are extremely good for health, especially with a rich source of folic acid.

Some types include: Broccoli, spinach, lettuce . For example, just 1 cup of broccoli can provide about 24% of daily folic acid needs.

Which foods are most folic acid? Picture 2

2. Citrus fruit

Citrus fruits such as: Grapefruit, oranges, and citrus lemons . are placed in fruit lines that provide the highest amount of folic acid. Did you know, an orange may contain about 50mcg of folic acid, a glass of orange juice even contains more, 1 grapefruit contains 30mcg folate .

Besides, some other fruits such as papaya, strawberries, bananas, grapes . are also rich fruits accid folic that you should use every day.

Which foods are most folic acid? Picture 3

3. Asparagus

It will be missing if you mention foods rich in folic acid but forget about asparagus. This type of food is rich in folic acid. Only 1 bowl of boiled asparagus, you can provide 252 mcg of folic acid equivalent to 65% of the daily demand for foic acid.

Besides folate, asparagus also contains many essential vitamins for the body such as vitamin K, vitamin C, vitamin A and manganese.

Which foods are most folic acid? Picture 4

4. Avocado fruit

Butter is a fruit that contains a lot of folic acid, each cup of butter provides up to 90mcg folate, which accounts for 22% of the daily diet. Not only many folate, but also avocado contains many essential fatty acids, fiber and vitamin K for the body.

Which foods are most folic acid? Picture 5

5. Okra

This bean is very nutritious, it also helps enrich the mineral vitamins and helps cleanse the digestive system, but it is also an abundant source of folic acid.

Which foods are most folic acid? Picture 6

6. Nuts

Nuts like sunflower, walnut, macca . not only contain abundant amounts of omega 3 but also contain lots of folic acid.

1. Sunflower seeds: ¼ cup contains 82 mcg folate equivalent to 21% of daily demand.
2. Almond seeds: 1 cup contains 46 mcg of folic acid
3. Peanuts: ¼ cup contains 88 mcg folate about 22% of the body's daily needs.

Which foods are most folic acid? Picture 7

7. Chicken egg yolk

Chicken eggs are very good for the body, in eggs contain many proteins, vitamins and essential nutrients. Besides, eggs are also a great source of folic acid.

The addition of chicken eggs to the diets of pregnant mothers, new sick people are also essential.

Which foods are most folic acid? Picture 8

8. Mushrooms of all kinds

Mushrooms are a folic acid rich food that you should not ignore. Eating mushrooms regularly is also very safe and good for the body, so never forget this food in your daily meals.

Which foods are most folic acid? Picture 9

9. Squash fruit

Melon (especially in winter) is considered a rich and abundant source of folic acid. A bowl of squash can provide up to 15% of folic acid needs for the body every day.

Besides, squash is rich in vitamin B1, vitamin C, vitamin B6 and potassium.

Which foods are most folic acid? Picture 10

10. Parsley

Parsley is not only a vegetable that adds flavor to a dish, it also contains a lot of nutrients, especially folic acid. Regular use of parsley is also very safe, does not cause side effects, so if you need folic acid supplement, remember to use parsley to prepare the food.

Which foods are most folic acid? Picture 11

Note when using foods rich in folic acid

1. These foods are all natural sources of folic acid. But to ensure that folic acid is not minimized or lost, process them properly.
2. When not sure how to prepare, think about combining folic acid supplements.
3. Vitamin C helps increase the absorption of folic acid, so you can combine more vitamin-rich or fruit-rich foods.

Above, we have introduced to you what foods folic acid is. Take note to add them to your diet if you need to supplement this vitamin. Also, if you want to own folic acid functional foods please contact us: In Hanoi: 024.3568.6969 or in HCMC: 028.3833.3366.

>>> More references:

1. What is folic acid? Role and how to add folic acid to pregnant women
2. The pregnant woman is anemic and should eat well for her mother and baby
3. The "face point" of the foods that pregnant women should avoid should not harm their children