These are the foods with folic acid that you should consume
Foods with folic acid contribute to the daily intake of this very important vitamin. Although it may not seem like it, this organic compound is present in a variety of physiological roles in the body, enhancing its power.
Broadly speaking, folic acid belongs to the B complex of vitamins, being B9. Given its great benefits for the human body, it is essential that you prioritize its daily consumption with a balanced diet.
What are the most common foods with folic acid?
Foods with folic acid promote a balanced diet along with the contribution of this incredible vitamin. Thanks to it, the body is capable of creating new cells in any of its systems.
In addition to this, it is proven that it avoids complex health situations such as diabetes and high blood pressure. It is even involved in the prevention of some types of cancer, such as breast and prostate cancer.
Fortunately for you, all these benefits are included in a series of foods that you can easily acquire. Today, these are the foods that are most emphasized or highlighted:
Soy
Soy is the food rich in folic acid par excellence due to the high concentration of this vitamin in its structure. In retrospect, it is part of the legume family, and can be consumed in various presentations.
According to its nutritional information, in addition to being a great source of protein and natural fatty acids, it contains 323 micrograms (mcg) of vitamin B9. Obviously, these are figures assigned to a portion of 100 grams.
Cow liver
Beef liver follows soybeans in order of importance. In short, it is another type of common food that is equally rich in iron, protein and other minerals.
Thanks to beef liver, for every 100 grams, you will get up to 192 mcg of folic acid in your normal diet. Although the taste is not to the liking of the entire population, it is one of the foods rich in folate that you cannot underestimate.
It is worth noting that all meats in general are rich in vitamin B9. However, it is the beef liver that outperforms its opponents by far.
Green vegetables
Contrary to popular belief, green vegetables are more than just a side dish or side dish in recipes. Currently, it is known that its strong point is its high concentration of vitamin B9 as food with folic acid of magnitude.
Within this select category, broccoli, lettuce, Swiss chard and thorns rank first. In fact, they provide up to 140 mcg of folic acid per 100 grams normally ingested.
Nuts
The crowd relates to nuts as batteries full of protein and essential fatty acids. Incredibly, they also provide other organic compounds of interest, such as vitamin B9.
If you dedicate to your general diet, a space for nuts such as peanuts, almonds or hazelnuts, you will hit the target. Subsequently, with a 100-gram serving of any of them, you will acquire up to 110 mcg of folic acid in the diet.
citrus fruits
Finally, another group of foods with folic acid are citrus fruits. Although they are mostly used for the preparation of juices or some recipes, their consumption can be more beneficial.
Currently, even a 100-gram serving of them provides 40 mcg of folate. If you are a fan of mango, orange or tangerine, then you are in time to catch up after knowing this fundamental fact.
Benefits of foods with folic acid for pregnant women
Folic acid is naturally indicated for pregnant women due to its positive effects on pregnancy. Basically, they reveal the following advantages:
Its main benefit is the contribution to a good formation of the neural tube. In general, it is an embryonic precursor structure of the baby's central nervous system.
As mentioned in previous paragraphs, it reduces the risk of breast cancer. Therefore, it contributes to the quality and improvement of life of the pregnant patient.
Prevents marked anemic symptoms, especially a type of anemia known as megaloblastic anemia. Hand in hand with this particularity, the pregnancy will be able to proceed normally.
While the benefits of folic acid foods for pregnant women are plentiful, these are the most medically important. At the same time, emphasis is placed on the imperative need to consume at least 400 mcg of folic acid during pregnancy, according to the CDC.