Where do you get folic acid in your diet?
20 Folic Acid Rich Foods You Should Include In Your Diet
What foods carry folic acid? List of Foods High in Folic Acid (Rich Source of Folic Acid) Folic acid is basically a vitamin of B complex nutrient, that is normally present in the foods like dried beans, peas, oranges, lentils, whole-wheat products, beets, asparagus, broccoli, and spinach.
How much folic acid can you take a day? The current daily intake recommendations for folate and folic acid are 400 mcg per day for adults. The maximum amount of folic acid that you should consume each day is set at 1,000 mcg, according to Oregon State University.
Why do I need to take folic acid supplements? Folic acid can protect against birth defects that may form before a woman knows she is pregnant. Folic acid is used to treat deficiencies, which can cause certain types of anemia and other problems. Folate deficiencies are more common in people who have digestive problems, kidney or liver disease, or who abuse alcohol.
Where is folate absorbed? Folate (pteroylmonoglutamate) is absorbed throughout the small intestine, though mainly in the jejunum, binding to specific receptor proteins.
Asparagus
Asparagus
Asparagus. Asparagus contains a concentrated amount of many vitamins and minerals, including folate. In fact, a half-cup (90-gram) serving of cooked asparagus contains about 134 mcg of folate, or 34% of the DV ( 6. Trusted Source. ). Asparagus is also rich in antioxidants and has been shown to have anti-inflammatory and…
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- Asparagus
- Cauliflower. A single cup of cauliflower will offer 55 mcg of this essential vitamin.
- Beet. An excellent source of folic acid, one cup offers more than 30% of your folic acid needs per day.
organicfacts.netCitrus FruitsCitrus Fruits
Citrus Fruits. Besides being delicious and full of flavor, citrus fruits such as oranges, grapefruit, lemons and limes are rich in folate.
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- Orange
- Grapefruit. Similarly, grapefruit also delivers about 40 mcg of this vitamin, approximately 10% of your daily requirement.
organicfacts.netReady to Eat CerealsReady to Eat Cereals
Ready to Eat Cereals: Cereals are a great way to get folic acid in your diet. Most of the ready to eat cereal are fortified with 100 to 400 micrograms of folic acid per serving. Make sure you check the nutrition label before purchasing cereals. The cereals should contain 3 grams of fiber and less than 10 grams of sugar…
Broccoli
Broccoli: Broccoli is one of the best detoxifying foods you can eat. A half-cup serving of broccoli provides you with 52 micrograms of folic acid, amounting to 13% of what an average adult needs per day. You can eat broccoli both raw and cooked. This cruciferous vegetable will make a great addition to salads or pasta…
Beans
Beans: Beans are versatile, healthy and extremely affordable. Beans of all kinds provide women with plenty of folic acid to support the baby’s development. Black beans, split pea, kidney, navy, soy and cooked lentils are all good sources of folic acid. A small serving of any kind of beans will provide you with the daily…
What foods are a good source of folic acid? Folate is a type of B vitamin that’s found naturally in foods as folate. A manmade version of it is called folic acid. Good sources include: Leafy green vegetables, like spinach, broccoli, and lettuce. Beans, peas, and lentils. Fruits like lemons, bananas, and melons. Fortified and enriched products, like some breads, juices, and cereals.
What fruits are rich in folic acids?
– Fruits
- Avocado: 163 mcg – 41% DV (1 avocado)
- Bananas: 23.6mcg – 6% DV (1 medium banana)
- Orange: 55.2 mcg – 14% DV (1 large orange)
- Papaya: 53.2 mcg – 13% DV (1 cup)
- Strawberries: 36.5 mcg – 9% DV (1 cup)
What are examples of folic acid free foods?
List of Foods That Contain No Folic Acid
- Sweets. Many sugary sweets don’t contain folic acid.
- Fats. Fats do little to supply your body with healthy nutrients.
- Condiments. Some foods that dress up meals and add flavor to dishes, salads and sandwiches don’t contain folic acid.
- Beverages. Water and many other types of drinks don’t contain folic acid.
Is a high folic acid level bad? A high folic acid level is usually not a problem; however, it could indicate a vitamin B-12 deficiency. This is because the body needs vitamin B-12 to process folic acid properly. A low folic acid level may indicate an anemia, folic acid deficiency, or malabsorption problems.