Folic acid and folate are the two different forms of vitamin B9. It’s an essential nutrient that plays several vital functions in the body. For example, folic acid rich foods supports healthy cell growth, the formation of DNA and RNA, Promotes proper fetal growth and development, reduces the risk of congenital disabilities. Vitamin B9( Folate) is naturally found in dark green and leafy vegetables. The daily intake of folate or folic acid rich foods for teens and adults is 400mcg. For pregnant women’s at least 600mcg per day, and breastfeeding women need 500mcg.
List of Folic acid Rich Foods
Beef liver
Animal liver is a great food source packed with full of nutrients. Even high in protein, vitamin A and vitamin B12, the Beef liver is a folic acid rich food. Avoid eating animal liver during pregnancy time.
Eggs
Eggs are the best food source rich in protein, selenium, vitamin B2, and vitamin B12. In addition, eating eggs is one the best way to boost up the body with essential nutrients, including folic acid.
Legumes
Legumes, are the fruit or seed in the family Fabaceae, are a great source of protein, fiber, antioxidants, and many other nutrients. Common edible legumes include beans, peas, and lentils, which are folic acid rich foods.
Asparagus
Asparagus is a nutrient-packed green vegetable. It is rich in fiber and contains several vitamins and minerals. In addition, asparagus contains an essential nutrient, folate, in a reasonable amount.
Leafy Greens
Leafy Green, such as spinach, lettuce, kale, arugula, turnip greens, fresh peas, is folic acid rich food. These are the best vegan source for getting folates. Leafy greens are also high in fiber, vitamin A, K, and many nutrients.
Beetroots
Beetroots are high in many vital nutrients; they include vitamin C, potassium, and manganese. It is also high in nitrates and folate.
Brussels sprouts
Highly nutritious vegetables that belong to the family cruciferous. Brussels sprouts contain many vitamins, minerals, and antioxidants, and especially folic acid rich food.
Broccoli
Broccoli is one of the best folic acid rich foods. A cup of broccoli can provide an array of essential vitamins and minerals. It is rich in vitamin C, K, A, and manganese.
Citrus Fruits
Citrus fruits like orange, lemon, lime, and grapes are folic acid rich foods. It contains essential micronutrient vitamin C, which helps to boosts immune power and prevents diseases.
Papaya
Papaya is a tropical fruit boost up with vitamin C, potassium, antioxidants, and many other nutrients. Besides this nutrient, papaya is one of the folate-rich foods. Avoid eating this fruit during pregnancy time.
Nuts and seeds
Nuts and seeds are an excellent source that provides numerous vitamins and nutrients to the body. Hence, rich in protein and fiber, nuts and seeds also can contain considerable amounts of folic acid. However, the amount of folate varies among types of nuts.
Wheat germ
Wheat germ is one of the parts of the wheat kernel that allow sprouts to grow into a new plant. It is high in fiber, micronutrients, and antioxidants. In addition, it supplies a high concentration of folic acid.
Bananas
Banana is a highly nutritious fruit that contains many vitamins and minerals, including potassium, manganese, and vitamin B6. Besides citrus fruits, bananas are also rich in folic acid.
Avocado
Avocado fruit is an excellent source of many vital nutrients, including folate. In addition, Avocado is rich in potassium and vitamin C, K, and B6.
Fortified Grains
Fortified grains are the best source of folic acid rich foods. Many grains such as pasta, bread, cereal, and flour have been fortified to raise their folic acid content. Folic acid in fortified foods is easily absorbed than the folate present in natural food. The amount of folic acid content can vary among different products.
Importance of folic acid during pregnancy
Folic acid or folate is vitamin B9, an essential nutrient that plays a significant role in reproductive biology. The demand for folic acid rich foods rises during pregnancy, as it prevents miscarriage and congenital disabilities. In addition, during pregnancy, folic acid helps to form healthy red blood cells, proper growth and development of the fetus, prevent neural tube defects such as anencephaly and spina bifida. According to the United states NIH, pregnant women should consume 600 mcg of folic acid daily. Following are the folic acid rich foods eaten during pregnancy.
- Lentils
- Eggs
- Leafy green vegetables (spinach, asparagus, lettuce, turnip greens, broccoli, Brussel sprouts)
- Peanuts
- Citrus fruits
- Avocados
- Fortified grains
A crucial role of vitamin B12 and Folic Acid
Both vitamin B12 and folic acid are required to perform some essential functioning in the body. For example, these two B vitamins convert homocysteine, an amino acid in the blood, into methionine, one of the crucial building blocks of new proteins. Without enough folate, this process becomes incapable, leading to a homocysteine increase in the blood and increasing the risk of heart disease.
FAQ’S
The natural form of vitamin B9, known as folate, is a water-soluble nutrient with many essential functions in the human body. Folate is rich in leafy green vegetables.
The synthetic version of vitamin B9, known as Folic acid, is often added in fortified foods such as breakfast cereals, pasta, bread, flour, and supplements.
Legumes, leafy green vegetables, nuts, citrus fruits, eggs, and fortified cereals are folic acid-rich foods.
Legumes, eggs, peanuts, leafy green vegetables, cruciferous vegetables, citrus fruit or juice, sunflower seeds, and fortified grains are the folic acid rich foods eaten during pregnancy. Folic acid supplements are suggested by doctors during pregnancy.
