Contents
PLATES RICH IN FOLIC ACID
How to eat a diet rich in folic acid?
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.
To illustrate the dietary intake necessary to obtain these requirements, we can cite some rich foods:
| Foods | Micrograms (mcg.) of folic acid per 100g. |
| Wheat germ | 520 |
| Chickpeas, peas and lentils | 180 |
| Swiss chard, lettuce, spinach | 140 |
| Green asparagus | 100 |
| Nuts, hazelnuts | 70 |
| Millet | 85 |
| Eggs | 50 |
| Oranges, strawberries and papaya | 50 |
LIST OF PLATES AND RECIPES RICH IN FOLIC ACID
 Steamed broccoli with almonds
|  Steamed asparagus |
 Vegetable stew |  Chickpeas with spinach |
 Arugula Salad |  Artichoke omelet |
 Lentil salad with fennel flowers |  Hummus |
 Vegetarian lentils
|  Millet “cake” with vegetables |
 Salad with avocado and fennel |  Arugula salad, radishes… |
 Zucchini omelet |  Cream of zucchini |
More information on folic acid and other vitamins
This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
