10 Folic Acid Foods

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.

• 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.

• Improves Brain Health

  Studies suggest that folate deficiency could cause the risk of depression. Patients with depression and folate deficiency may not be able to respond well to antidepressants as compared to patients with adequate levels of folic acid in their blood.

• 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.

• 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, vitamin C and Vitamin K. As a green vegetable, it also contains minerals like manganese, iron and fibre that aid in digestion.

• Spinach

  Spinach is not just a powerhouse of iron, it's also a folic acid rich food. Any properly cooked spinach dish can meet up to 20% of your daily folate requirement.

• Brussels sprouts

  This nutritious vegetable is closely related to green vegetables like benefits of broccoli, kohlrabi, kale, and cabbage. Brussels sprouts are packed with different minerals and vitamins and are high in folate.

• 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.

• Papaya

  Papaya is another yummy repository of folate. It's also high in antioxidants, potassium and Vitamin C. It’s a delicious and tangy folic acid rich food.

• 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.

• Seeds and Nuts

  Besides being evening snacks or healthy foods for proper intake of proteins and fibre, seeds and nuts are also packed with folates. Less than a gram of seeds may meet about 7% of the daily recommended intake. Folic acid rich food like seeds and nuts are also a good source of vitamins and minerals.
   

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.