10 Meals Excessive In Folic Acid

Folic acid is a vital nutrient that helps the physique create new cells and performs a significant position in early mind improvement. It’s present in leafy inexperienced greens, legumes, nuts, and fortified meals. Listed below are ten meals wealthy in folic acid.

10 Meals Excessive In Folic Acid

1. Spinach

One cup of cooked spinach gives 65 micrograms of folate, or about 16% of the really useful each day consumption (RDI). Spinach can also be an excellent supply of different vitamins like vitamin A, iron, and magnesium.

2. Black-Eyed Peas

One cup of cooked black-eyed peas gives 184 micrograms of folate, or about 46% of the RDI. Black-eyed peas are additionally an excellent supply of protein and fiber.

3. Edamame

One half cup of cooked edamame gives 116 micrograms of folate, or about 29% of the RDI. Like black-eyed peas, it’s additionally an excellent supply of protein and fiber. It’s typically served as an appetizer in eating places and is now accessible recent or frozen at many grocery shops.

4. Lentils

A one-cup serving of cooked lentils gives 358 micrograms — greater than 90% — of the RDI for folic acid. Lentils are additionally excessive in fiber, iron, magnesium, manganese, potassium, zinc, and vitamin K1 (phylloquinone). They’re a sensible choice for vegetarians and vegans who want to spice up their consumption of protein and important vitamins.

5. Chickpeas

One cup of cooked chickpeas gives 282 micrograms of folate, or about 71% of the RDI. Chickpeas are additionally an excellent supply of plant-based protein, fiber, iron, phosphorus, and copper. They can be utilized in soups, salads, or as a substitute for meat in vegetarian dishes.

6. Beets

One cup of cooked beets gives 136 micrograms of folate, or about 34% of the RDI. Beets are additionally a wonderful supply of different vitamins like manganese, potassium, and magnesium. They are often roasted, steamed, or eaten uncooked in salads.

7. Broccoli

One cup of cooked broccoli gives 262 micrograms of folate, or about 66% of the RDI. Broccoli can also be an excellent supply of nutritional vitamins A, C, and K1 (phylloquinone). It may be steamed, boiled, stir-fried, or eaten uncooked in salads.

8. Asparagus

One cup of cooked asparagus gives 232 micrograms of folate, or about 58% of the RDI. Asparagus can also be an excellent supply of nutritional vitamins A, C, and E, in addition to potassium and fiber. It may be steamed, boiled, stir-fried, or eaten uncooked in salads.

9. Brussels Sprouts

One cup of cooked Brussels sprouts gives 104 micrograms of folate, or about 26% of the RDI. Brussels sprouts are additionally an excellent supply of nutritional vitamins A, C, and K1 (phylloquinone). They are often steamed, boiled, stir-fried, or eaten uncooked in salads.

10. Avocados

One cup of cubed avocado gives 90 micrograms of folate, or about 23% of the RDI. Avocado can also be an excellent supply of nutritional vitamins C, E, and K1 (phylloquinone). It may be used as a diffusion on toast or sandwiches, or as a wholesome addition to salads and dips.

These are simply a number of the many meals which can be wealthy in folic acid. Together with extra of them in your weight loss program is an easy method to assist make sure that you’re getting sufficient of this essential nutrient.