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Top 5 foods high in folic acid

Folic acid: what is it?

In this complete guide, I want to share 5 foods high in folic acid are you ready!
First of all, we need to understand what is folic acid!

Folic acid is a water-soluble B vitamin.

It is used to prevent and treat folate deficiency, anemia, and other conditions and complications linked to folate deficiency.

Readout: Vitamins to boost immunity system in covid 19 

Why do you need folic acid?

Folic acid is also an extremely important nutrient for healthy pregnancies.

Women of childbearing age who take 400 micrograms of folic acid daily before and during pregnancy can reduce the risk of birth defects.

And before you think to yourself, “Well I’m not pregnant, this doesn’t concern me,” know this: folic acid only works if it’s taken before pregnancy, as well as during the first few weeks of pregnancy.

Since many women either don’t plan their pregnancies or don’t know they’re pregnant right away, it’s a safe bet to add folic acid to your diet long before pregnancy occurs.

In addition to taking a multivitamin that contains the recommended 400 micrograms of folic acid,

Here are five foods high in folic acid

1 Spinach

Spinach is wonderfully versatile food  spinach in a fresh salad.

Add it to a quiche or lasagna. Stir some in with your eggs in the morning. Blend spinach into a smoothie.

Sautee spinach with bacon or chickpeas. The options for spinach are endless.

However, you choose to prepare it, make sure to pat yourself on the back for adding it to your diet.

One-half cup of cooked spinach contains 100 micrograms of folate.

This food is high in folic acid Additionally, the abundance of phytochemicals like beta carotene and lutein in spinach may help protect you against cancer.

Put this leafy green on your shopping list today.

2 Fortified Cereal

Vegetables are great and all, but here’s a great tip for when you’re craving something other than a pile of greens: try a bowl of fortified cereal.

Look for a cereal that contains 100% of the amount of folic acid recommended daily (the 400 micrograms we mentioned).

Need a cheat sheet? Here’s a list of cereals with the highest amounts of folic acid.

3 Orange Juice

This one is so easy, it doesn’t even require you to sit down and eat.

Next time you’re on the go and want to up your folate intake, grab an eight-ounce glass of orange juice and you’ll receive half the recommended dietary amount of folic acid.

Drink two glasses, and you’ve reached 100% while barely moving a muscle.

4 Red Peppers

Red peppers are another deliciously versatile food. Cut them into strips and dip them in hummus.

Stuff them with couscous or wild rice. Grill them on the barbeque.
Add them to a stir fry or salad. Get 65 micrograms ams of folate for every one-ounce serving.

While you’re at it, you’ll get 438% of your daily value of vitamin A and 898% of your vitamin C.

At only 89 calories, feel free to go crazy with the red pepper.

5 Black Eyed Peas food high in folic acid

It’s customary to add blah black-eyes to a New Year’s dish for good luck, but these legumes can bring you good health all year long.

A cup of cook cooked black peas yield 52% of the recommended dietary amount for folic acid. Not a fan of black-eyed peas?

These beans are high in folate too: mung, pinto, pink, lima, black, navy, kidney, or chickpeas.

Add the one you like best to your next meal and reap the nutritious rewards.

Folic acid is an important nutrient for everyone, but it’s particularly important for women of childbearing age.

If you’re thinking of becoming pregnant, talk to your doctor. Take a multivitamin. Refer to this list of foods high in folic acid and keep adding to it.

Experiment with recipes and save the ones you love.

Just because you’re eating healthy doesn’t mean you can’t enjoy it in the process.



I am a fitness coach with more than 3 years of experience. I want to share my journey tips and simple ways how you can achieve the goal in less time

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