Contents
What to eat with folic acid
FOODS VERY RICH IN FOLIC ACID
Which are the richest foods in folic acid?
The richest foods in folic acid are the vegetables of intense green color. They all have a very high content in this vitamin: asparagus, artichokes, beet, spinach, okras, chayotes, Brussels sprouts, etc.
Brussels sprouts are rich in folic acid
Fruits with folic acid
Avocado is the richest fruit in folic acid. It can be eaten whole or in homemade guacamole sauce. An entire avocado provides as folic acid and a vegetable dish.
Citrus fruits in general are very rich in this vitamin (oranges, tangerines, limes, grapefruit, lemon, , etc.). Other fruits rich in this vitamin are: durian, guava, mango, blueberries, raspberries, strawberries, papaya, kiwi, etc.
Folic acid in cereals
Oat flakes are very rich in folic acid
Grains also contain folic acid, especially whole grains, such as oat flakes, quinoa, brown rice, etc.
Folic acid in seeds and nuts
Seeds and nuts are also very rich in this vitamin, especially sunflower seeds, walnuts, tahini, sesame, hazelnuts, hazelnut cream, etc.
Folic acid in legumes
Other foods very rich in folic acid are legumes (lentils, chickpeas, beans, lupins, peas, etc.), although their content is diminished during the long cooking.
Example of intake of folic acid through vegetables
| Folic acid content of food per serving expressed in micrograms (mcg) of folic acid | |
|---|---|
| 1 dish of boiled spinach | 260 |
| Half avocado (150g) | 120 |
| 1 serving of oat flakes | 90 |
| 1 mango or a serving of red fruits | 70 |
| Lightly toasted sunflower seeds (2 tablespoons) | 70 |
| 1 handful of nuts (nuts, hazelnuts, almonds, etc.) | 30 |
| 1 orange | 55 |
| TOTAL EXAMPLE | 725 mcg of folic acid |
* The needs are 400-500mcg of folic acid daily. In the pregnancy of folic acid increase to 600mcg.
Does meat contain folic acid?
No, foods of animal origin (meats, fish, seafood and dairy), are poor in folates.
* Related information:
– Folic acid diet during pregnancy
– How to take folic acid supplements for pregnancy
More information on vitamins.
| Vitamin B1 (Thiamin) | Vitamin B2 (Riboflavin) | Vitamin B3 (Niacin) |
| Vitamin B5 (Pantothenic acid) | Vitamin B6 (Pyridoxine) | Vitamin B7 (Biotin) |
| Vitamin B9 (Folic acid) | Vitamin B12 (Cobalamin) | Choline |
| Inositol | PABA | Lipoic acid |
More information about vitamins.
