Folic acid diet
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 havew 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
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
Folic acid in seeds and nuts
Folic acid in legumes
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|
|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:
More information on vitamins.
More information about vitamins in the listing above.
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