Are you eating enough foods with folic acid? If you are concerned about your health, this is one of the questions you definitely have to ask yourself. The reason is that This nutrient is considered essential for the body to function at full capacity.
But what is folic acid? What is it for? And the most important: How much is needed per day and in what foods is it found? Find out everything about him below:
What is folic acid and what is it for
Folic acid is a vitamin of group B. Other data of interest are that it is soluble in water and that you can also find it by its other names: folate and vitamin B9. It is essential for the performance of numerous functions of the body, including the production of genetic material and red blood cells.
According to research, the health of the arteries would be strengthened thanks to this nutrient. In addition, has been linked to preventing heart disease, some cancers, and dementia.
Folate deficiency is common in people who abuse alcohol. Digestive problems and the development of kidney or liver disease can also be behind a deficiency. Lack of folate can lead to anemia and inability of the intestine to absorb nutrients properly. Taking folic acid as a treatment can improve these problems.
How Much Folic Acid Do You Need?
This is an important question. The recommended daily intake of folate (RDI) is 400 micrograms for healthy people 14 years of age and older. But be careful, because this figure includes both folate obtained from food and through supplements. It should be noted that it is necessary to always limit yourself to the RDI unless a doctor considers it necessary to increase the dose to treat a lack of folate.
The best foods with folic acid
Unlike what happens with other nutrients, folic acid it is relatively easy to get through food. And it is that luckily there is a great variety of foods that contain it.
If you eat a varied and balanced diet, it is highly likely that you are correctly covering your daily needs for folic acid. But if you prefer to make sure that you are doing it right, below these lines you will find a list with foods with a higher content:
Asparagus
There are some quick and easy recipes that will help you enjoy this beneficial food in your diet. The asparagus omelette and the asparagus sautéed with garlic they are among the most popular (and delicious) ways to cook them.
Banana
There is a lot of talk about its potassium intake, but the banana also does not provide other important nutrients, including folic acid. A single piece covers 6 percent of the recommended daily intake, which is not bad at all.
Vegetables
This food group (beans, chickpeas, lentils ...) is among those with the most presence of the nutrient that concerns us on this occasion. For example, of all the plant-based folic acid foods, lentils are the ones that contain a greater quantity.
Avocado
They are healthy, creamy, and highly versatile in the kitchen. As if all this weren't enough to love them, here's another reason: avocado is rich in folate. Of course, since they are not exactly low in calories, it is a good idea for your silhouette to control their consumption.
Egg
If you are one of the many people who eat eggs often, you are contributing, perhaps unknowingly, to maintaining good folate levels in your body. This food provides around 25 mcg per unit.
Leafy vegetables
Leafy vegetables (spinach, broccoli, arugula ...) should be part of your diet. And not only because of its folate content, but also because are low in calories and provide a wide variety of beneficial substances, including fiber and vitamins and minerals considered key.
Citrus
Including citrus fruits (orange, lemon, grapefruit ...) in your diet guarantees a good dose of folic acid. For example, a single orange a day already helps you cover approximately 10% of your daily needs for this nutrient.
Nuts and seeds
Its contribution of folic acid is one of the many reasons why nuts and seeds (walnuts, almonds, flaxseed ...) cannot be missing from your diet. A handful a day helps the body to develop many functions. Lunch and snack are good times to enjoy them.
Wheat germ
This food is amazingly nutritious. It is famous for its richness in fiber, protein, minerals, and vitamins. And what interests us most: it's loaded with folate.
Fortified Cereals
Breakfast cereals are considered one of the best sources of this nutrient. Make sure this is the case by checking the ingredient list first. You can also find this nutrient in other fortified foods. And of course in food supplements.