6 Best Food Sources Of Folic Acid That Should Be A Part Of Your Diet

Are you looking to growth your consumption of folate as evidently as you can? Folate is a B diet observed in abundance in fruits, vegetables, beans, and meats. Folic acid is its artificial shape to be had in dietary supplements and fortified food. So whether or not you’re low on folate and need to growth nutritional consumption otherwise you simply need to make certain you’re moving into sufficient, there’s masses to pick from!

You are well-justified in ensuring you've got got sufficient of this nutrient. Vitamin B9 or folate is essential for the wholesome improvement of pink blood cells withinside the body. Not having sufficient ought to motive you to increase a shape of anemia referred to as folate deficiency anemia, leaving you exhausted, weak, pale, and with headaches. B9 is likewise essential for everyday mind function, intellectual health, emotional well-being, and manufacturing of your genetic material. It is critical in the course of durations of fast tissue increase like adolescence, pregnancy, and infancy.

# Beans And Peas

If you’re vegetarian, this will come as good news to you. Beans and peas are among the best possible sources of folate available to anyone. Even if you’re not a vegetarian, picking chickpeas or soybeans for your daily diet is a good idea when you want to tank up on folate.

Just ½ cup of boiled pinto/navy/black/kidney/white beans contains 105–145 mcg folate (26%–36% DV), while ½ cup of boiled green peas contains 47 mcg of folate (12% DV).

# Beef Liver

Liver is a great source of a lot of nutrients and is good to have once in a while. You’ll love it braised or pan-fried with some onions and peppers or whizzed into homemade pate. There’s 172 mcg of folate in 1 slice (68 gm) of beef liver that’s been braised. That’s 43% DV. Have a standard 3-ounce serving to meet 54% DV of the nutrient.

# Lentils

Lentils are versatile, if sometimes overlooked, protein source that can really liven up your meals. A lentil soup is easy to make even for lentil novices. They also lend themselves well to salads and recipes from Africa and South Asia. Pair them with brown rice and you have a filling meal. Three-quarters of a cup of cooked lentils has 265 mcg of folate. A standard half-cup serving will get you 177 mcg or 44% DV of the vitamin.

# Spinach

Like your greens? If that’s the case, you’re lucky because just half a cup of boiled spinach has an impressive 131 mcg or 33% DV of folate. So make a beeline for those greens and whizz up a green smoothie or a green juice. If you’re not especially fond of greens, you may prefer spinach in a stew or casserole or baked into a lasagna where it is less noticeable! Spinach also tastes delicious in soups, so give that a go.

# Beets

Earthy, deep pink beetroots are a fabulous way to add some color to your plate and bring in more folate as well. You can roast them off in the oven or lightly steam and add to tzatziki, hummus, or a salad. They also hold their own in standalone recipes like beetroot tartare, beet soup, or even in sandwiches with goat’s cheese and eggplant. If you just have one raw beet (about 82 gm) you’ll consume 89 mcg of folate, which is 22% DV of the nutrient.

# Sunflower Seeds

Scatter these yummy seeds over your yogurt, granola, or muesli to amp up the nuttiness and folic acid content. Seeds also taste great in salads and add some textural crunch. If you have a sweet tooth, make some homemade brittle with candied nuts and sunflower seeds and some quick caramel. You could also add a handful of them to your choice of smoothie for a power-packed breakfast or post-workout recovery drink. A quarter cup of sunflower seeds has anywhere from 77 to 81 mcg of folate, that’s 19 to 20% DV of folic acid, so it is certainly worth a try!