Folic acid is nothing but vitamin B 12 which is essential for proper development and normal functioning of body. It is of utmost importance for pregnant women for appropriate development of the fetus. These days due to the modern lifestyle and unhealthy eating habits we find that several people are suffering from folic acid deficiency. People then turn to folic acid supplements which have other chemicals mixed in them. Instead of taking these medicinal pills we can get folic acid from natural food sources.
Mentioned Below Are Few Such Foods Which Contain Folic Acid:
1. Asparagus:
Asparagus has 68 micrograms of folic acid. It is a low calorie health food which also provides other important minerals like copper and iron. You can add in soups veggies etc.
2. Leafy Vegetables:
Leafy vegetables like spinach, kale, lettuce etc are a good source of folic acid. They contain more than 100 micrograms of folic acid. Therefore these dark leafy vegetables should be a part of your daily diet .Include them as salads, soups and veggies.
3. Papaya:
One small papaya contains 58 micrograms of folic acid. It is also a rich source of other vitamins like A and C and even minerals like calcium. This healthy and tasty fruit should be a part of your regular diet.
4. Seeds:
Sunflower seeds, flaxseeds, pumpkin seeds etc are rich source of folic acid having around 50 to 80 micrograms of folic acid. Have a handful of these seeds everyday in the morning. You can also add it as seasoning in salads and soups.
5. Peanuts:
Peanuts are a rich source of folic acid. They contain 85 micrograms of folic acid. Have a handful of peanuts on a daily basis to get your regular folic acid dose.
6. Beets:
Beets provide more than 100 micrograms of folic acid and must be a part of your daily dirt. They are also a rich source of iron and are good detoxifying agents. You can have them raw and even boil and have them.
7. Lentils:
A cup of lentils provides more than 300 micrograms of folic acid. They are a good health food and therefore must be a regular part of your daily meals.
8. Cruciferous Vegetables:
Cruciferous vegetables like broccoli and cauliflower contain more than 50 micrograms of folic acid and are also a good source of vitamin C. You can munch them raw or add it to soups or eat as veggie.
9. Avocado:
This delicious food contains more than 80 micrograms of folic acid. It also has large amounts of fiber and other minerals like vitamin K. It should therefore be a part of your fruit plate. You can add it in smoothies and even in salads.
10. Corn:
A cup of fresh corn contains 75 micrograms of folic acid. Hence have a cup of boiled corn everyday .You can even roast and have them. Avoid canned varieties.
11. Beans:
Beans like black eyed beans, lima beans, kidney beans etc have very high amount of folic acid and hence should be a part of your daily diet. You can have them boiled or even have them in the form of curries and soups.
12. Oranges:
Besides being a rich source of vitamin C oranges also have large amount of folic acid. A small orange contains 30 micrograms of folic acid. Enjoy a glass of fresh orange juice everyday but avoid the readymade canned varieties.
13. Tomato Juice:
Tomato juice contains 37 micrograms of folic acid. You can add it in soups and curries or add a dash of salt and pepper to the juice and enjoy it daily.
14. Banana:
Banana contains 100 micrograms of folic acid and hence should be eaten on a regular basis. Make it a point to have a banana everyday in the morning. You can also have it in the form of smoothies and milkshakes.
15. Turkey Liver:
Turkey liver has high amount of folic acid in it .So if you are a non vegetarian then indulge in turkey liver to get your daily folic acid dose.
So include these foods in your daily diet to make up for your folic acid requirement and lead a healthy life.
