What is Folic Acid Good for?
Folic acid helps the body make healthy red blood cells and is found in certain foods. Folic acid is used to treat or prevent folate deficiency anemia. It helps the fetal brain, skull and spine to function properly, preventing developmental problems such as spina bifida (also called neural tube defect). Here are the list of best folic acid rich foods that you should eat daily.
What is Folic Acid and Why is it Important?
Folic acid is a synthetic form of vitamin B called folate. Folic acid plays an important role in the formation of red blood cells and helps your baby’s neural tube to form in the brain and spinal cord. The best source of folic acid is fortified wheat.
Many people want to eat a diet rich in folic acid, so knowing about this vitamin-rich food is a good place to start if you want to improve your overall health. Here are the list of best folic acid rich foods that you should eat daily.
Folic acid is a synthetic form of vitamin B9, while folic acid is a natural and highly bioavailable form. Folic acid plays an important role in regulating folic acid levels in the blood, improving nutrient absorption in the body, and preventing neural abnormalities in the fetus. It is often found in medicines and other foods fortified with this vitamin. However, for the sake of discussion, many people believe that folate and folic acid are used interchangeably because they have the same effect on the body.
Also Read: Best High Carb Foods That Are Healthy
Folic Acid Deficiency
A deficiency in folic acid can lead to unwanted symptoms and poor health, including:
- Poor immune function
- Greying of the hair
- Chronic fatigue
- Poor digestion
- Anemia
- Small sores on the mouth
So, getting sick can be a good sign that you don’t have this vitamin.
Foods High in Folic Acid
The best way to increase your folic acid / folate levels is to change your diet to foods high in folic acid (folate). However, if you are suffering from a serious deficiency, you should take folic acid supplementation. Best folic acid rich foods in India include:
Broccoli
One cup of broccoli provides about 26% of your daily folic acid requirement, making it one of the best of these foods.
Dark Leafy Greens
Most leafy vegetables, like spinach, contain between 75 and 250 mcg per cup, making them a great food high in folic acid.
Beans
All beans are high in folic acid, typically 150 to 300 mcg per cup.
Okra or Lady Finger
One cup of okra provides over 70 mcg of folic acid.
Almond
Eating 1 cup of almonds can provide more than 10% of your daily folic acid requirement.
Strawberry
Strawberries are considered the best source of this compound as a one cup provides the body with 20 mcg of folic acid.
Also Read: What Are Best Diabetic Foods | Diabetic Foods List
Tomato
One medium tomato contains around 20 mcg of folic acid.
Avocado
If avocados are your favorite snack, you can get over 100 mcg of folic acid per cup!
Orange
One orange provides up to 10% of your daily requirement for this essential vitamin.
Flaxseed
Two tablespoons of flax seeds provide over 50 mcg of folic acid.
Grapefruit
Similarly, grapefruit provides around 40 mcg of vitamins, which is about 10% of your daily requirement.
Peas
Peas provide between 100 and 130 mcg of folic acid per cup, depending on the variety.
Sunflower Seed
Just 1/4 cup of sunflower seeds can provide over 20% of your daily folic acid requirement.
Asparagus
One cup of this fruit contains 260 mcg of folic acid.
Rosemary
Depending on the herb, 100 gram samples can contain between 100 and 300 micrograms of folic acid.
Papaya
With over 110 mcg of folic acid, papaya provides almost 30% of your daily requirement.
Carrot
Although not the best source of folic acid, carrots only make up 5% of your daily requirement in one cup.
Beet
A good source of folic acid, one cup provides over 30% of your daily folic acid requirement.
Basil
100 grams of this potent and potent herb contains 65mcg of folic acid.
Cauliflower
One cup of cauliflower contains 55 mcg of this essential vitamin.
Also Read: Best Iodine Rich Foods That You Must Include in Your Daily Diet
What Does Folic Acid Do for a Woman?
Folic acid is found in vitamins and energy foods. Folic acid and folate help the body make new red blood cells. Red blood cells carry oxygen to all parts of the body. Anemia can occur when the body does not make enough red blood cells.
Is it Safe to Take Folic Acid Daily?
There is no upper limit (UL) for folic acid found in food. Most people don’t get more than 1,000 mcg of folic acid per day unless they take extra medication.
What Causes Low Folic Acid?
Eating a diet low in fresh fruits, vegetables, and whole grains is the key to folate deficiency. In addition, overeating can destroy vitamins. If you don’t eat a diet high in folic acid, your body can lower its folic acid levels within a few weeks.
Is Folic Acid and Vitamin B12 the Same Thing?
Folic acid / folate and vitamin B12 are two B vitamins necessary for the production of red blood cells and iron. Vitamin B12 is a water soluble vitamin found in meat, fish, and dairy products and can be taken as a supplement.
Does Folic Acid Cause Weight Gain?
Can folic acid lead to weight gain? Taking folic acid supplements should not lead to weight gain. This is especially true if you increase your folic acid intake through healthy eating and natural supplements. However, a folate deficiency can lead to weight loss.
Why Do Doctors Prescribe Folic Acid?
Folic acid helps the body make and maintain new cells, and it also helps prevent DNA mutations that can lead to leukemia. As a medicine, folic acid is used to treat folic acid deficiency and certain types of diabetes caused by folic acid deficiency (anemia).
