Recipes rich in folic acid

PLATES RICH IN FOLIC ACID

How to eat a diet rich in folic acid?

salad
In pregnancy and lactation, folic acid requirements increase.

Folic acid or vitamin B9 is very necessary for the multiplication of cells. The recommended daily amount of folic acid for an adult is 400 mcg. newspapers.

To illustrate the dietary intake necessary to obtain these requirements, we can cite some rich foods:

FoodsMicrograms (mcg.) of folic acid per 100g.
Wheat germ520
 Chickpeas, peas and lentils180
Swiss chard, lettuce, spinach140
 Green asparagus100
 Nuts, hazelnuts70
Millet85
Eggs50
Oranges, strawberries and papaya50

 

LIST OF PLATES AND RECIPES RICH IN FOLIC ACID

broccoli with almonds

Steamed broccoli with almonds

 

asparagus

Steamed asparagus

vegetables

Vegetable stew

chickpeas

Chickpeas with spinach

arugula salad

Arugula Salad

artichoke salad

Artichoke omelet

salad

Lentil salad with fennel flowers

hummus

Hummus

vegetarian lentils

Vegetarian lentils

 

millet cake

Millet “cake” with vegetables

salad with avocado

Salad with avocado and fennel

arugula salad

Arugula salad, radishes…

zucchini omelet

Zucchini omelet

cream of zuchinni

Cream of zucchini

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Editorial
Written by Editorial Botanical-online team in charge of content writing

26 June, 2021

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