Foods High in Folic Acid

This article will help you to know the foods high in folic acid. Everyone of you needs proper nutrients to stay healthy. A sound mind and body is always far from any kind of deficiencies or any kind of health issues. If you have detected that your body is missing out the nutrients then it’s time to repair your health issues. Living a hectic life has become a part of your life that is costing you in terms of health. The most important fact is that you ended up relying on junk foods or ready to eat products. That has its own consequences. So, you are required to shift your attention to your food habits. Try to have healthy diet in your daily routine by reducing the amount of junk foods. Folic acid is similar to folate that is present in your body. The other name of folic acid is vitamin B9. Folic acid is a type of vitamin B that is water-soluble. Thereby, folic acid helps to treat the low blood vessels (of folate). The folic acid does not consume more time to get digested in your system. The intake of folic acid will prevent the expecting mothers from any type of miscarriages. Apart from this, folic acid acts to prevent cancer (colon and cervical) and heart disease. It has its own advantage when being taken in right amount. The important role of folic acid is to synthesis and repairs your cells, DNA, red blood circulation. Therefore, here is the list of top 10 foods high in folic acid.

Foods High in Folic Acid

Top 10 Foods High in Folic Acid:

1.) Foods High in Folic Acid Include Asparagus

Asparagus is the excellent source of nutrients among the vegetables family. If you have not included asparagus into your daily diet, then start taking it. The woody plant is full of health benefits. It is also a rich source of vitamin A, vitamin C and chromium. The requirement of asparagus for you is just one cup of asparagus (boiled) per servings. It will help to reduce the risk of cancer and works as antioxidants in your body. Along with, it improves your kidney and brain health.

2.) Foods High in Folic Acid Include Broccoli

Broccoli is among the cruciferous family of vegetables. It is loaded with loads of nutrients. And this is one plant which might be liked by everyone of you in your salads.  You can add broccoli in your diet in different ways. Likewise, you can add it in your stew or soups after it’s prepared and cover it for few minutes. Broccoli is already a part of your salad but you can also add in your sandwiches, snacks and smoothies. Broccoli helps you to fight from cancer while improving your bone health. It works well on your skin as it will help you to younger for a long time. That is because it is a natural detoxification agent which works to improve your digestive system.

3.) Foods High in Folic Acid Include Avocado

Avocado is a Mexican fruit that is loaded with a variety of nutrients. Another popular name of avocado is alligator pear. This fruit is high in folic acid.  It is one fruit that is included in all sorts of dishes, smoothies and various recipes. It is due to its unique flavor and taste that works to give a certain texture to the dishes. Avocado has become a part of the super foods that people are turning its attention towards it. Avocado is high in Vitamin K, potassium, folate, vitamin E, etc. The best part of an avocado is that its saturated fat content is low. While it is also cholesterol and sodium free. Interestingly, its potassium content is more than bananas. It improves your heart health as loaded with fiber in it.

4.) Foods High in Folic Acid Include Citrus Fruits

Citrus fruits are best for your health due to its acidic content in it. If you do not like much of citrus fruits, then you can opt for papaya which also belongs to the family of citrus fruits. And the citrus fruit has the best quantity of folic acid in it. And if you are a lover of citrus fruits then you are full of options to explore the variety in citrus fruits. The list of fruits includes oranges, strawberries, grapefruit and raspberries. Citrus fruits are high in content of vitamin C.

5.) Foods High in Folic Acid Include Seeds and Nuts

In case of seeds you can look for pumpkin, sunflower and sesame seeds. You can consume the seeds of these plants in raw form or can be added in salads. These seeds are high in folate also loaded with nutrients. In case of nuts you can have peanuts, cashews, almonds, walnuts. Nuts are high in folic acid. You can add nuts too in your daily diet in various forms. Likewise, add nuts in your home baked food, smoothies, salads, sandwiches (peanut butter) etc. With this minor inclusion of folic acid nuts and seeds you can easily overcome the folic acid deficiencies.

6.) Foods High in Folic Acid Include Beans, Peas and Lentils

top foods high in folic acid

Beans and peas are part of the vegetable family while lentils are part of pulses family. They are quite high in folic acid. You can have pinto beans, black beans, garbanzo beans, lima beans, kidney beans, navy beans. And within peas you can have split peas and green peas. Beans have been added among the super foods. This is because it helps you to fight from cancer, heart disease by reducing your cholesterol level. It can also help you in losing weight while on the other side balances your diabetes level. Therefore try to include beans and peas in your daily diet.

7.) Foods High in Folic Acid Include Dark Leafy Greens

Dark leafy greens are in top list of the nutritionists and the dietitians. This is because dark leafy green vegetables are known as the powerhouse of the nutrients. With single intake of a particular dark leafy greens you will benefited with magnesium, fiber, potassium, vitamin C, folic acid which is also low in fat. The dark leafy greens will help you to reduce your cholesterol level, improve your eyesight and bone health. Thereby start adding the dark leafy vegetables in your daily diet.

8.) Foods High in Folic Acid Include Beets

Beets are very good for your health. It is the best source of antioxidants which works to clean your liver. You can consume beets both in cooked and uncooked form. The intake of beets in your daily diet will help you in increasing your stamina level, lowers your blood pressure level. Apart from these, beets are a good source to fight the inflammation in the body, which is high in fiber and other nutrients too. It can also prevent you from cancers.

9.) Foods High in Folic Acid Include Squash

Squash is not that popular as of compared to other vegetables. But it is the rich source of folic acid. Squash is loaded with nutritional benefits. Squash is available all around the year with the variety of winter squash and summer squash. Both are beneficial for your health. The intake of squash will help you from preventing the cancer cell growth, cataracts and gallstones. It will also help you to reduce the blood pressure level.

10.) Foods High in Folic Acid Include Okra

Okra is the simplest among all vegetables. You can add okra to your soups, stews and other recipes. It is among the staple food in South America. It is loaded with vitamins and minerals. The intake okra in your daily diet will help to cleanse your digestive system. It is low in calories and high in fiber content. Also, okras are rich in vitamin A, folate, calcium, magnesium and Vitamin K. It works well for your metabolism, reduces cholesterol level. And the most important of all is that okra helps you to lose weight.

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