Folic acid, or folate, is a water-soluble B vitamin that is found in a variety of foods or supplements. Folic acid helps your body produce new cells, supports nerve function, regulates amino acids and assists in the formation of red blood cells. The Linus Pauling Institute estimates that adults should consume approximately 400 mcg of folic acid a day in order to keep the body functioning at an optimal level. A folic acid deficiency can result in pregnancy complications, cardiovascular diseases, cancers, Alzheimer's disease and cognitive impairment. A variety of foods can provide you with the extra folic acid your body needs to function efficiently.
Seeds and Nuts
If you want to increase your folic acid intake, try snacking on seeds like sunflower seeds or cooked chickpeas or nuts like almonds. Nuts and seeds are rich in unsaturated fat, protein, folic acid and fiber.
Fruits and Vegetables
Many fruits and vegetables are loaded with folic acid, water and fiber. Fruits and vegetables that contain the highest amounts of folic acid include bananas, peaches, strawberries, oranges, lemons, cantaloupes, romaine lettuce, baby spinach, radicchio, collards, asparagus, arugula, kale, broccoli, tomatoes, okra, potatoes and sweet potatoes.
Beans
Adding beans to your daily diet can increase your folic acid intake. Beans are rich in fiber, protein and folic acid. Beans that have the most folic acid are navy beans, black-eyed peas, black beans, kidney beans and pinto beans.
Meat
If you want to boost your folic acid intake, add meat into your daily diet. Meats like liver, kidney, chicken giblets and egg yolks are rich in protein, saturated fat and folic acid.
Juices
Drinking fruit juices can increase your folic acid intake. Fruit juices like orange juice, grapefruit juice, tomato and pineapple juice contain large amounts of vitamin C, water and folic acid.
Whole Grains
Whole grains contain a lot of folic acid. Whole grains foods like whole wheat bread, wheat germ, whole wheat pasta and whole wheat tortillas are high in fiber and folic acid.
Fortified Foods
Consuming a bowl of fortified ready-to-eat cereal during breakfast provide your with a lot of folic acid. Many cereals, breads and pasta have vitamins and nutrients like folic acid added to them during production.
Member Comments