Health

Foods High In Folic Acid List


Foods high in folic acid list review,today we’ll list Top 10 foods provide you with the necessary amounts of folic acid through diet.

folic acid
folic acid

1. lentils

Lentils is most foods rich in folic acid, and can be incorporated into your diet where offers ½ cup of cooked lentils about 180 micrograms of folate, which is almost 50% of the daily requirement of the body. The lentils rich in many nutrients beneficial during pregnancy period such as iron, and dietary fiber, fast-burning carbohydrates.

2. leafy vegetables

Green leafy vegetables contain large amounts of vitamins and folate, Fresh spinach on leafy vegetables rich in folate head, The quantity which is estimated at 2 cups of cooked spinach provides about 218 micrograms of folate. The cabbage, kale and other leafy vegetables came about 50 to 90 micrograms amount ½ cup.

3. citrus fruits

Great fruit of orange contains 55 micrograms of folic acid, making it one of the ideal choices during pregnancy. Glass of orange juice also contains 74 micrograms of folic acid.

4. Asparagus

Cup of asparagus contains 79 micrograms of folate. You can eat asparagus steamed side dish during pregnancy.

5. red beans

Red beans of the best foods that can be added to many recipes. ½ cup of cooked beans contains 115 micrograms of folate. You can buy dry beans, soaked for a while before cooking, also available canned beans that contain the same amount of folate.

6. Broccoli

Broccoli enhance the nutritional content of folate, one of broccoli contains 104 micrograms of folate, or about a quarter of the daily requirement of the body, Broccoli and an excellent source of vitamin C, beta-carotene. It also contains a high concentration of dietary fiber, calcium and iron.

7. Bread and grain processing

Processed foods rich in grains with folic acid (added to more folic acid after the manufacturing process). For example, pasta made from whole-grain containing 100 micrograms of folic acid, and a rich slice of bread containing 60 micrograms.

8. sunflower seeds

A handful of sunflower seeds contains 82 micrograms of folic acid. Try eating sunflower seeds (Syrian pulp) light Ksnak during pregnancy. It is also an excellent source of iron and calcium.

9. Avocados

Avocado of excellent foods during pregnancy or prepare for the gestation period. One cup of sliced ​​avocado contains 90 micrograms of folate. Also, the avocado is rich in omega-3s, which is one of the healthy fats to the heart of the mother and the fetus brain development useful.

10. Tomato juice

Tomato juice contains less percentage of sugars, and high in folic acid, One cup of tomato juice contains 48 micrograms of folate, It also contains iron and vitamin C.


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