Folic acid is an essential type of vitamin B (B9) for the body because it helps create new cells. However, folic acid is especially critical for pregnant women because it helps prevent congenital disabilities in the baby’s brain and spine, so these women should take supplements of this vitamin before, during, and after pregnancy.
Many people choose to consume vitamin B9 supplements. However, there are many foods rich in folic acid that, when incorporated into the daily diet, can positively favor the levels of this water-soluble in the body. Do you want to know what they are? In this FastlyHealarticle, you can meet them.
Table of Contents
Folic acid benefits
Folic acid or vitamin B9 has many benefits that promote the health of the body; therefore, before knowing which are the foods rich in folic acid, you must discover all its properties:
- Healthy baby . Taking folic acid during pregnancy helps prevent congenital disabilities such as spina bifida. It also contains problems in the brain development of the baby and helps prevent gum disease in pregnant women.
- Goodbye anemia. The consumption of folic acid is significant in patients with anemia as it helps to increase the production of red blood cells, normalizing hemoglobin levels in the blood. Also, due to its high fiber (iron) content, it helps improve iron deficiency anemia.
- Better metabolism . Because it favors the production of digestive acids, folic acid considerably enhances the digestion process, preventing stomach discomfort and promoting optimal absorption of nutrients through the intestine.
- Prevents diseases . One of the essential benefits of folic acid is that it helps prevent various types of cancer, such as colon, breast, and pancreatic cancer. It also prevents heart disease and is highly recommended in case of depression.
Do you need folic acid? Eat spinach!
Among the foods rich in folic acid, spinach is the protagonist, and that is that a cup of spinach is equivalent to 65% of the daily amount that our body should receive. In addition to being very healthy, this vegetable is rich in fiber, making it ideal for treating anemia, lowering cholesterol and triglyceride levels in the blood, and promoting intestinal health.
Grains, source of vitamin B9
After spinach, we find lentils among the foods rich in folic acid, which provide 50% of the amount that our body needs of this vitamin in a day. But in addition to lentils, it is essential to mention that peas, chickpeas, and black, red, and white beans also contain a large amount of folic acid and, therefore, are an excellent option.
Asparagus on the plate
Asparagus is one of the most versatile vegetables, as it can be eaten alone, in salads, and even in cream. However, its fiber and folic acid content are why they stand out when it comes to health since a cup of this food represents 65% of the daily amount that the body needs for vitamin B9.
Citrus to power
Few people know that most fruits are foods rich in folic acid. However, citrus fruits contain an extraordinary amount of this vitamin, so including oranges, strawberries, blackberries, raspberries, and grapefruits in the daily diet is an excellent way to obtain folic acid through food.
Beets, avocado, and nuts
34% is the amount of folic acid that a cup of boiled beets provides the body, which, in addition, are high in iron and are potent antioxidants. Likewise, avocado is also an option among foods rich in folic acid. Eating a quarter of this fruit gives 22% of the necessary amount of vitamin B9 per day.
Nuts such as sunflower, pumpkin, or sesame seeds also contain folic acid and can be eaten as a snack or sprinkled on salads or other preparation.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.