Folic acid is synthetic variant of naturally occurring B-vitamin folate. Also known as vitamin B9, this water soluble micro nutrient plays a vital role in many bodily functions like tissue and cell growth, formation of red blood cells and DNA synthesis. It also curtails the occurrence of fetal abnormalities if taken in sufficient quantities before and during the conception period. Since, human body is unable to naturally synthesize folic acid, it becomes essential to get it from food sources. Nuts, seeds, beans, legumes, citrus fruits and green leafy vegetables are natural sources of folate.
Here Are The 8 Foods Rich In Folic Acid
Packed with many essential nutrients like proteins, carbohydrates, magnesium, anti-oxidants and some healthy fats, this humble nut belonging to the family of legumes is rich in folate. A handful of peanuts a day makes up about 10% of the daily recommended requirement of folate.
Black Eyed Beans
Other than being a significant source of proteins, beans are an excellent source of folates. A cup full of cooked black eyed beans provides about 89% of the daily value.
Lentils have remained an essential part of the human diet since neolithic times, thanks to their wholesome and nourishing properties. Green lentils are the richest source of folate and can be had both cooked or sprouted. A cup of cooked green lentils meets 90% of the daily requirement of folate.
This not-so-pleasant tasting leafy vegetable is loaded with folates and other vital nutrients. A cup of cooked spinach meets 66% of the recommended requirement.
Belonging to the cabbage family, this flowery vegetable is high in folate. One cup of this cooked vegetable provides 42% of the daily need of folate.
Munching on this juicy tropical stone fruit is a good way to boost folic acid in your body. A cup of this chopped fruit meets 18% of the daily requirements.
A pomegranate a day will definitely keep most illnesses at bay as it’s packed with antioxidants, iron and folate. Nearly 27%of the daily need of folate can be had by including one pomegranate in one’s daily diet.
Rich in vitamin C and folate, daily serving of one orange makes up 18% of the needed value. The C-vitamin in oranges also accelerates iron absorption in the body and keeps the hemoglobin levels in a healthy range.