Folic acidrepresents one of the most important vitamins and its function is to strengthen our health. The body obtains it through the intake of different nutrients of animal and vegetable origin, since our body cannot synthesize it on its own.

Next, we present the following article where we give you all the information about folic acid and we indicate the most common sources to consume it.

What is folic acid?

Folic acid, also known asfolate or vitamin B9, is a water-soluble compound of the B vitamin complex and one of themost important components of the body, being fundamental in the formation of DNA and RNA.

Itis also responsible for guarding and transporting genetic informationin cells and making your tissues regenerate. An article in theRevista Médica de Chile, writes about the importance of folic acid for the human organism. (1)

Important: A scientific article describes that folic acidis of vital importance during pregnancysince its intake prevents congenital disabilities in newborns, promoting their correct development. (2)

Foods with folic acid

There is awide variety of foods that can provide folic acid. It should be noted that the values of the following foods may vary in other authors, depending on the evaluation method applied.

Note: The recommended daily intake of folic acid is 400 μg daily for adolescents and over 19 years of age with moderate physical activity. In pregnant women, the intake can reach 600 μg daily. (3)

1. Broccoli

To highlight: According to the publications of the Spanish Nutrition Foundation,Broccolicontains 90 μg of folic acid per 100 g edible portion, representing almost a quarter of the daily recommended dietary intake. (4)

2. Avocado

It comes from a tree ( Persea americana ) of the Lauraceae family , which also includes other plants that produce essences (laurel, cinnamon and camphor).

Note: Avocado is a great antioxidant and contributes to the normal functioning of the nervous system and muscles.

This fruit contains a high content of vitamins, where folic acid is also found, providing 11 μg per 100 gr edible serving . (5)

3. Lentils

The lentil ( Lens Culinaris ) is an annual herbaceous plant of the Papilionaceaefamily . Lentil cultivation is considered one of the oldest and its origins are located in the Far East, approximately north of Syria or south-west of Turkey.

It is a food with a high concentration of nutrients, fibers and high protein valuetag. This legume also contains folic acid, important for the daily diet and for each 100 gr portion it provides approximately35 μg of folic acid . (6)

4. Spinach

Spinach, whose scientific name is Spinacia oleracea , belongs to the Chenopodiaceaefamily , which also includes chard and red beets. The origin of spinachis centered in Southwest Asia.

Spinach has great benefits , since it has a high nutritional value , especially in folates, vitamin C, vitamin A and vitamin E. This vegetable provides a significant amount of folic acid, providing approximately 140 μg per 100 gr portion, which represents 35% of the recommended daily intake. (7)

5. Liver

An excellent source of folic acid from the animal kingdom is beef liver, providing approximately 145 μg (36% of the RDA) of this important element, per 100-g serving. (8)

Another high source of folic acid is Chicken Livertag. According to the web magazineAllfood,This food contains per 100 gr. approximately588 μg of folic acid , a considerable amount of this, exceeding the recommended intake per day. (9)

6. Nuts and seeds

Nuts such as Almonds, walnuts,peanutsor peanuts also provide many benefits for the heart, muscles, bones, hair, skin, and at the same time are sources of healthy energy, reduce cardiovascular risk, and are rich in protein. , fiber and minerals and have notable Antioxidant properties.

Note: Regarding its contribution of folic acid in the diet , for example, almonds provide 49 μg of folate, walnuts provide 31 μg and hazelnuts provide 78 μg of vitamin B9.(10)

7. Lettuce

This green leafy vegetable belongs to the Asteraceae(composite) family. Lettuce has anImportant Nutritional Compositionbetween vitamins, minerals and flavonoids, which participate in important biological functions of the organism. Itscontribution of folic acidper 100 gr portion is approximately 34 μg.(eleven)

8. Asparagus

Asparagus, whose scientific name is Asparagus officinalis , are vegetables with great antioxidant propertiesand a high vitamin content. In its nutritional composition, asparaguscontains folic acid;in fact, a serving equivalent to 100 grams of this vegetable provides 30 μg of this vitamin.(12)

9. Banana

The banana is a tropical fruit,whose consumption is beneficial for the intestinal tract, muscles and nervous system. As for folic acid,a 100 gr serving provides 5%(20 μg) of the recommended daily needs.(13)

10. Eggs

It is a food of animal origin, specifically from birds such as the chicken, of the Gallus gallussubspecies . Eggsprovide the body with significant amounts of protein , and a high nutritional value between vitamins, minerals and fatty acids.

Its contribution of folic acid reaches 12.5%(50 μg) of the recommended daily intake for each portion of 100 gr (2 eggs).(14)

Key Findings

  • Folic acid is an essential compound , so we must consume it through the daily diet.
  • It is essential for many metabolic functions in the body.
  • Folic acid is obtained from foods of animal and vegetable origin.
  • The consumption of folic acid is of Vital importance for women during pregnancy, since it promotes the correct development of the fetus.
  • Some foods that contain folic acid are Broccoli, lentils , liver , bananas, and eggs.

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