Folic acid is necessary in our body for its numerous nutrients and health benefits. It is specially very important for pregnant women who suffer from anemia and low blood pressure during pregnancy. Elderly people also need to have foods rich in folic acid to build their immunity, stay strong and ensure proper functioning of their vital organs. Here are some foods to include in your diet for your regular dose of folic acid.
Foods Rich In Folic Acid
Known to be one of the best nutrient rich vegetable, Okra is richly loaded with a number of minerals, vitamins and folic acid. With all its nutrients, it is very effective in cleansing the digestive tract, helps in removing toxins and keeps the system healthy. One cup of okra ( cooked) offers around 37 mcg of folic acid. Pregnant women should necessarily include okra in their diet.
Raw Peanuts or Peanut Butter
Just 2 tablespoons of peanut butter gives you 76 mcg of folic acid and 119 mcg of folate. Peanuts are a good source of vitamins which include magnesium, vitamin B6 and vitamin A. Those who are trying to build muscles should have at least 1 teaspoon of peanut butter everyday.
Experts say that Brussels sprouts are the best sources of folic acid. If you have a cup of boiled brussels sprouts everyday, you get at least 25% of your daily requirements of folic acid. These are rich in vitamins and potassium and other nutrrients. It also helps in weight loss.
Liver is one organ which contains the highest amount of folic acid. Goose and duck liver have around 738 mcg of folic acid in one 100 g serving. Liver is also richly loaded with vitamin A, iron, vitamin B and other trace elements. It helps your organs healthy and prevents anemia in women. However, pregnant women should get in touch with their physician once before consuming everyday.
Nuts And Seeds
Raw nuts offer a healthy serving of folic acid. You can have sunflower seeds, flax seeds, pumpkin or sesame seeds sprinkled on your healthy salad. Flax seeds, peanuts and sunflower seeds are rich sources of folic acid. Including nuts in your regular diet helps in maintaining blood pressure level and helps in proper functioning of organs.
Almost all breakfast cereals have good quantities of folic acid added in them. Breakfast cereals are considered to be the best way to naturally have folic acid. When food is fortified and nutrients are added, they add amazing health benefits. Starting your day with a bowl of healthy breakfast cereals keeps you energetic and positive.
Cauliflower is used in several cuisines all over the world. It is one of the best foods richly loaded in vitamin C. It is also a good source of folic acid. Having a cup of boiled or cooked cauliflower gives you around 55 mcg of folate everyday which is almost 14% of your recommended daily dose. Adding fresh cauliflower in your salad is a great way to have it everyday.
Delicious and sweet, red peppers are a nutrients dense food with plenty of beneficial nutrients. Just a serving of 1 ounce offers around 65 mcg of folate which is almost 43% of your daily requirement. Red pepper can be had a snack; it adds a sweet crunchy taste to any food, especially when added to different salads, soups and other stir fried foods.
Beets are a wonder food, a good source of antioxidants and offer great support for detoxification. Beets are rich in folic acids and are believed to be the best food for liver detoxification system. Add beets in your regular diet; have them boiled, in your salad, soup or simply as a veggie dish.
Corns are easily available and used in a variety of dishes. The good news is that this interesting vegetable has plenty of folate. If you have just a cup of cooked corn, your body gets around 76 mcg of folic acid. This is nearly 20% of the total folic need requirement of your body. Instead of having canned corn, its is recommended to have fresh organic corn.
One cup serving of asparagus offers at least 79 mch of folic acid. Asparagus can be steamed, used as a side dish along with other veggies or just had with a delicious buttery citrus sauce. It tastes wonderful and is loaded with nutritional benefits.
Squash might not a really popular vegetable but its nutritional benefits cannot be ignored. It is delicious, whether you are having winter squash or summer squash. Adding squash in your diet gives you the much needed boost in folic acid requirements.