Overview of Folic Acid Rich Foods
Folic acid is a type of folate that is found naturally in the body. It helps in the generation of DNA and other genetic materials. Folate or Vitamin B9 is present in certain foods and plays an important role in critical body functions like the creation of new red blood cells (RBCs). Red blood cells are responsible for the transport of oxygen to all parts of the body. Scarcity of RBCs in the body leads to less oxygen supply and can cause anaemia. Fatigue, weakness and paleness are some of the most common anaemic symptoms. Lack of folate also leads to another condition known as folate deficiency anaemia. Folate is responsible for cell division, repair and synthesis. Hence, it’s important for all to consume folic acid rich food to maintain adequate levels of folate in your body.
3 Benefits of Folic Acid You Must Know
As discussed, folic acid is essential for the creation of new RBCs and regulating the supply of oxygen to the bloodstream. It’s one of the most vital nutrients. Folate deficiency also leads to anaemia known as megaloblastic anaemia. Some of the other benefits of folic acid are:
Prevents Birth Defects
Getting a regular amount of folate is necessary for pregnant women, as its deficiency can lead to complications in unborn children. Folic acid is responsible for the growth of the spinal cord in the foetus and lack of it can lead to deformities like spina bifida and anencephaly. As per some studies, regular consumption of folate by pregnant women reduces the risk of autism in children.
Reduces Risk of Heart Disease
Folic acid, or folate plays a major role in the metabolism of the amino acid homocysteine. High levels of this amino acid can increase the risk of heart disease. Research shows that folic acids may be useful in reducing homocysteine levels, thus preventing the risk of developing heart diseases.
It’s now time to look at the natural sources of folic acid. Read on to know about some of the foods containing folic acid.
4 Vegetables that are High in Folic Acid
Asparagus
This green vegetable is a storehouse of multiple essential vitamins and micronutrients. Asparagus is folic acid rich food and has anti-inflammatory properties as well. It's also a rich source of healthy fibre. As per estimates, just about 100 gm of boiled asparagus contains more than 30% of the daily recommended folate dosage.
Broccoli
benefits of broccoli is one of the most popular superfoods these days. A common ingredient in various types of salads, it's tasty and a source of nutrition. In fact, raw broccoli is even healthier than cooked one. A plate of broccoli alone is said to meet over 20% of daily folate intake. Broccoli is also packed with Vitamins A, C and K. As a green vegetable, it also contains minerals like manganese, iron and fibre that aid in digestion.
Brussels sprouts
This nutritious vegetable is closely related to green vegetables like broccoli, kohlrabi, kale, and cabbage. Brussels sprouts are packed with different minerals and vitamins and are high in folate.
4 Fruits that are High in Folic Acid
Banana
Banana is arguably the most common and widely consumed tropical fruit. It's also a reservoir of vital nutrients like folate and is also rich in Vitamin B6, potassium, and manganese. Regular consumption of folic acid rich foods like bananas provides the body with a host of nutrients.
Avocado
While avocados are known for their peculiar taste and texture, they are also loaded with vitamins, minerals and folate. Avocados are also an important source of mono-unsaturated fats that are healthy for the heart.
Other Foods High in Folic Acid
Now that we know about the different fruits, vegetables, and other food items that are packed with folic acid, let us take a look at the folate content in each of these.
Folic Acid Rich Food Items |
Food |
Portion Size |
Folate/Folic Acid Content (mcg) |
Asparagus (cooked) |
90 grams |
134 |
Brussels Sprouts (cooked) |
78 grams |
47 |
Orange |
1 large orange |
39 |
Broccoli |
91 grams |
57 |
Banana |
1 medium-sized banana |
23.6 |
Egg |
1 egg |
22 |
Papaya |
140 grams |
53 |
Walnuts |
28 grams |
28 |
Flax Seeds |
28 grams |
24 |
Spinach |
30 grams |
58.3 |
Avocados |
Half avocado |
82 |
How Much Folic Acid Does Your Body Need?
Daily intake of folate depends on factors like age, health, and medical conditions. For an average adult, over 400 mcg of folate is recommended. For infants, the limit is less than 80 mcg. On the other hand, for toddlers it's between 150-200 mcg. Pregnant women require the most folate (between 500-800 mcg) as it plays a role in the development of the spinal cord and other organs of the unborn child. Lactating mothers should also consume over 500 mcg of folate daily. Those suffering from diabetes, lupus and epilepsy should consult a doctor before taking any folic acid food supplements.
To Wrap Up
Eating a healthy diet rich in vitamins, minerals, and essential micronutrients keeps the body fit, boosts disease-fighting mechanisms, repairs cells and also undertakes crucial bodily functions. Folic acid rich food such as green vegetables, citrus fruits and fortified grains should be eaten regularly. If you suffer from any medical condition, you must consume folate only after consulting with a doctor. While you take care of your health, it is important to be prepared for the risks and medical expenses that could be beyond managing due to any deficiencies. For extensive financial coverage, there are various health insurance plans available on Bajaj Markets, which could be an ideal pick.