Folic acid is an essential part of any diet. Folic acid is one of the families of eight water-soluble B-complex vitamins. Folic acid helps the body to make RNA and DNA and it is also is used in creating red blood cells. Folic acid helps in the neural development of your baby. It can help prevent, preeclampsia, heart disease, cancers, Alzheimer’s and stroke. Some foods contain more folic acid than others. Here are some foods with lots of folic acids for you to try:
1. Oranges
Oranges are rich in vitamin A, calcium, vitamin C, fiber and Vitamin B9 (folic acid). Folic acid helps to prevent cardiovascular disease and cancer prevention. Oranges are high in fiber, which can reduce constipation effectively.Folic acid is important for a baby’s very early development. It helps to prevent certain types of birth defects. Also, oranges c contain phytonutrients called limonoids which can help prevent cancer and detoxification.
2. Asparagus
Asparagus is high in vitamin C, vitamin A, vitamin K, and manganese. It also contains high levels of folic acid. One cup of asparagus contains 264 mcg of folic acid, which is about 65% of your daily needs.Prolonged cooking destroys folic acid. Steamed asparagus keeps the asparagus from losing its flavor and nutrients.
3. Beans, lentils, and peas
Beans and peas are loaded with folic acid. Lentils and chickpeas have even a higher amount of folic acid than peas and beans. Just one cup of lentil can give you the majority of the recommended daily amounts of folic acids. Soybean also contains folic acid. Soybeans will also give you 88% DV of folic acid in just one 1 cup serving.
4. Broccoli
Broccoli is one of the most nutrient dense foods. It is also packed with folic acid. Just ½ cup of broccoli will provide you with approximately 12 % of your daily folic acid needs.Cooking can destroy 50-90% of natural folate in foods. We recommend eating organic broccoli lightly steamed.
5. Avocado
Avocado is also a great source of folic acid. Avocado contains 90mcg of folate per cup, which for about 22% of your daily needs. Avocados are also a great source of vitamin K, fatty acids, and dietary fiber.
6. Okra
Okra is one of the most nutrient dense vegetables you can eat. Okra is a great source of folic acid. Just ½ cup of cooked okra will give you 19 mcg of folic acid. Okra is great for cleansing and healing the digestive system. Eating okra helps to rid the body of toxins.
7. Brussels sprouts
Brussels sprouts are one of the best foods for folic acid. Eating two cups of Brussels sprouts will give you approximately 50% of your daily recommended amount. Brussels sprouts are also rich in manganese, potassium, vitamin C, vitamin K and vitamin A.
8. Squash
Squash is loaded with folic acid. It is also is a good source of Vitamin A, B vitamins, vitamin C, and fiber. Winter squash has more folic acid per cup than summer squash. One cup of winter squash contains 57 mcg of folate (14% DV) and one cup of summer squash contains36 mcg of folate (9% DV).
