Top 12 Healthy Foods That Are High in Folic Acid.Folic Acid is known as folate when it is in its natural form, and it is a type of group B vitamin. It is also called vitamin B9, which is one of the water-soluble vitamins that are naturally present in many foods. It is worth noting that the body cannot store folic acid in large quantities, as liver stores of folic acid are only enough for the body for a short period.
Because the excess of folic acid is removed from the body through urine, it is necessary to eat foods rich in it or use nutritional supplements that contain it. There are some types of fruits, vegetables, and nuts that are natural sources of folic acid, in addition to the presence of some foods fortified with it. Folic acid is an important component of red blood cells, which play a major role in transporting oxygen to all cells of the body.
This vitamin also contributes to the process of forming DNA and RNA, and is involved in protein metabolism, as it is important in breaking down amino acids that can cause harmful effects if they accumulate in the body in large quantities, such as the amino acid homocysteine. It is worth noting that the body absorbs synthetic folic acid better than the natural folate compound found in various foods.
Food sources of Folic Acid
The following are the most important healthy food sources that are naturally rich in folic acid:
- Legumes: The fruit or seed of any plant belonging to the legume family (Fabaceae), and legumes such as beans, peas, and lentils are among the richest sources of folate.
- Asparagus: Asparagus contains a concentrated amount of many vitamins and minerals, including folate, as the amount of folate in one cup of cooked asparagus may reach 286 micrograms. It also has antioxidant, anti-inflammatory, and anti-bacterial properties as well, in addition to the fact that asparagus is an excellent source of dietary fiber that promotes health.
- Eggs contain many important nutrients, such as: protein, selenium, vitamin B2, vitamin B12, and many useful antioxidants, in addition to folate. One large egg contains 23.5 micrograms of it.
- Leafy vegetables, such as spinach, kale, and watercress, are low in calories. They also provide the body with good amounts of fiber and some vitamins and minerals, such as vitamin A, vitamin K, and folate. One cup of spinach contains 263 micrograms of folate.
- Broccoli: Broccoli contains a group of vitamins and minerals important to the body, such as: manganese, vitamin A, vitamin C, and vitamin K, in addition to the fact that broccoli contains a high percentage of folate, as consuming one cup of cooked broccoli provides the body with an amount of 168.5 micrograms of folate.
- Seeds and nuts: Nuts are rich sources of protein, many vitamins, minerals, and fiber as well as folate. Although the amount of folate varies according to the different types of nuts, including more nuts and seeds in the diet can help meet the daily needs of the body.
- Wheat germ: Although wheat germ is often removed during the wheat milling process, it provides a large amount of vitamins, minerals and antioxidants, and it also contains an enormous amount of folate; As about 28 grams of wheat germ provides approximately 78.7 micrograms of folate.
- Papaya: It is a tropical fruit native to southern Mexico and Central America. In addition to being a delicious fruit and rich in flavour, papaya is also rich in many nutrients such as folate, vitamin C, and potassium, in addition to some antioxidants such as carotenoids, as consuming one cup of fruit Papaya provides 53.7 micrograms of folate .
- Brussels sprouts: It is rich in vitamins and minerals, especially folate. As one cup of this type of cabbage contains 53.7 micrograms of it.
- Citrus fruits: Citrus fruits such as oranges, lemons, and limes are rich sources of vitamin C and folate, as one cup of orange contains the equivalent of 54 micrograms of folate.
- Beef liver: Eating one meal consisting of about 85 grams of beef liver meat is sufficient to cover the body’s need of some elements, such as: vitamin A, vitamin B12, and copper, in addition to containing a good amount of protein, which is necessary for tissue repair and production of important enzymes and hormones.the proportion of folate in one slice of fried beef liver is approximately 210.6 micrograms .
- Beetroot: Beetroot is a food source rich in potassium, manganese, and vitamin C. It also contains a high percentage of nitrates, and is a great source of folate. Consuming one cup of beetroot provides the body with approximately 148.2 micrograms of folate.
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