12 foods with folic acid that strengthen our health

There are many foods in our world that provide us with essential elements for the body such as vitamins, minerals , amino acids, among many other components, with nutritional and healthy values.

In this sense, we explore those foods that have the folic acid component, an element of great importance to strengthen our body and that is closer to our reach than you might think.

What is folic acid?

Folic acid is nothing more than a group B vitamin, called “Vitamin B9” or “Folate”, it is important to know that it is a water-soluble component and that it is synthetic , because folate is naturally obtained in vegetables.

Folic acid is important, since it helps in the breakdown and creation of new proteins , in addition to complementing ideal works with other components such as vitamin B12 or antioxidant elements such as vitamin C.

Note: One study highlights this incredible fact: “The metabolic interactions of folic acid with vitamin B12, and its common association with megaloblastic anemia, have been a very important part of the history of both vitamins . ” (1)

What are the foods that contain folic acid?

You will be impressed to know how many foods can offer you folic acid, many of which are healthy and are present in many diets. In this sense, we present the main foods rich in folic acid:

1. Broccoli

A food that not many tolerate, but it is very healthy, completely nutritious and is rich in folic acid and other important components, not to mention that it is accompanied in a variety of dishes.

Broccoli ( Brassica oleracea L.) is the most famous vegetable in the world, whose cooking improves the presence of vitamins and minerals, apart from the component folic acid that helps the system fight anemia or its symptoms. It is one of the richest foods in vitamin B9.

Important: A study cites the following: “The recommended daily consumption of fruits and vegetables is 300 to 400 grams , so that, together, the amount ingested from these foods is an important source of folic acid” . (two)

2. Spinach

Spinach (Spinacia oleracea L.) is a green leafy vegetable well known in the population, with great nutritional value, possessing various vitamins, phytochemicals and bioactives in its composition , being one of the foods rich in folic acid and very necessary in the diet.

Spinach has around 143 mg of folic acid in its composition of more than 100 grams, so the consumption of spinach is ideal for pregnant women or even for the prevention and control of cardiovascular diseases in general.

To highlight: An analysis summarizes the following: “Spinacia oleracea L. provides a large amount of folates (folic acid), vitamin C and vitamin A and lower amounts of vitamin E, B6 and riboflavin” . (3)

3. Avocado

The avocado (Persea gratissima) is a very tasty fruit, tropical in nature and in great demand, not to mention that it is more nutritious than it is believed, it itself has iron, potassium and even phosphorus , among many other nutritional components.

You should know: On the subject of folic acid, avocado has around 54 mcg of its 100 specific grams, being another of the richest foods in folic acid.

This is highly recommended in the stages of pregnancy, because it has the property of preventing malformations in the fetus, complementing other functions of various vitamins.

4. Lentils

The lentil (Lens culinaris) is a well-known legume worldwide. With a high nutritional value in its composition, where potassium, iron and magnesium stand out , apart from starches and a lot of dietary fiber.

You should know: The folic acid in lentils complements the work of iron , mainly to deal with conditions such as anemia, protect the fetus during pregnancy, and in addition to strengthening the nervous system.

5. Chickpeas

The chickpea (Cicer arietinum) is a legume with an exquisite flavor, which has within its composition, a variety of important elements.

In this sense, the chickpea contains elements such as vitamin E, vitamin B6 and calcium or potassium , in itself it is a great nutritional source , especially in the daily amount recommended by specialists.

To highlight: The folate content in chickpeas brings various benefits , such as improving or strengthening the neural tube between the baby and the mother, apart from complementing tasks related to proteins and cell protection.

6. Calf liver

Calf liver is incredibly nutritious as well, sometimes considered a superfood as it contains vitamin A , vitamin D, zinc and even selenium, as long as it is consumed in small portions or the recommended daily amount.

You should know: By having complex B vitamins, it has the main property of being effective against pernicious anemia , which gave three doctors the Nobel Prize in 1934, not to mention that folic acid from the liver helps the cell division of the fetus .

7. Sunflower seeds

Sunflower seeds are considered a great snack and supplement for various foods, this is due to their incredible flavor and of course to the nutritional compounds that are in them, such as micronutrients and carbohydrates .

Note: Sunflower seeds have approximately 227 mg of vitamin B9 , which provides (in supplements to the other elements) the advantage of mainly preventing cardiovascular diseases or disorders, apart from reducing triglycerides.

8. Almond

Almonds are a dry fruit, well known among nutritionists, for being a lactose substitute (see almond milk), as well as for being a great source of elements such as healthy fats , dietary fiber and a variety of proteins. .

Regarding folic acid, it has around 100 mg , being ideal for fighting anemia along with iron, it can even help (along with vitamin A) to keep the immune system stable and with high defenses .

9. Peanut

The peanut ( Arachis hypogaea ) is a pod fruit highly appreciated in gastronomy, its appearance and its pleasant flavor place it as one of the most consumed nuts , apart from having a very high nutritional value.

To highlight: It is an essential food for the maternal-infant aspect , since the folic acid in it helps a lot to the woman and the baby during the important stage of gestation, in addition to the fact that the transformation of proteins helps in growth and development of the fetus.

10. Brussels sprouts

They are also called Brussels cabbage, they are a great food that mostly has dietary fiber and vitamin K , apart from occupying a very high position in antioxidant value and it is believed that they can reduce the appearance of cancer cells.

The folate from Brussels sprouts helps a lot to recover energy (advantage of folic acid), through proteins, which is also a means of protection against anemia, this is especially in states of fatigue or low general nutrition.

11. Strawberry

The strawberry or fragaira , is a very elegant food that is accompanied in various dishes or can even be consumed alone, the truth is that it has many nutritional values , such as having flavonoids, fiber and antioxidant components.

Note: With vitamin B9, supplemented by other compounds, it improves the body’s antiviral defense , as well as reduces the onset of heart disease or premature aging of brain cells.

12. Lettuce

Finally, a food rich in folic acid is lettuce ( Lactuca sativa ) the most popular green leafy vegetable in many salad dishes, with a great flavor and certainly provides essential nutritional elements for the body.

Along with folic acid, we find carbohydrates and fiber , which allows lettuce to combat conditions such as iron deficiency anemia , as well as promote proper blood circulation and lower blood glucose.

Key Findings

• Vitamin B9 or folic acid , is a very important synthetic element for the body.
• A large number of vegetables, nuts and green leafy vegetables have this element, highlighting that the consumption of folic acid is important.
• Folic acid complements other elements such as vitamins, antioxidants or minerals .
• The most famous foods with folic acid are broccoli, spinach and avocado .