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Know the foods with folic acid that you should incorporate into your diet
Whether you are in a prenatal process, the consumption of foods with folic acid is necessary. This can help prevent congenital malformations in the fetus, during the gestation period.
So if you are looking for the good development of the baby during pregnancy, you should include these foods rich in folic acid.
Folic acid, also known as Vitamin B9, is one of the most important in the body, so we will explain what foods are included, and the benefits that they incorporate for our health in general.
What foods are rich in folic acid?: Discover them here
1. Legumes
Beans, beans, and soybeans are part of the legumes that provide the most folic acid to the body. These can provide between 300 to 450 folic acid microorganisms per 100 grams.
White beans, for example, also help control weight, thanks to the fiber they contain, they help generate a feeling of satiety, which prevents possible cravings.
The recommendations are to prepare it in stews, sautéed, salads, or burritos.
2. Asparagus
Asparagus are other foods that you should incorporate into your diet. These offer vitamins and minerals, which are very beneficial for the body.
We say that 100 grams of asparagus can contain at least 150 folic acid microorganisms, which is 40% of the recommended amount.
For pregnant women, asparagus is doubly helpful as it also works as a natural diuretic, helping with fluid retention that sometimes shows up in pregnancy.
Also, these count as a source of great chromium fiber, which improve blood circulation.
3. Spinach
In this list of foods rich in folic acid, we cannot fail to mention spinach. This contains 263 mcg, which means that this provides 63% of the recommended values of folic acid.
This vegetable is also a source of protein, iron and minerals. It is ideal to incorporate into your daily diet through salads, or in green smoothies. You can also incorporate it into spinach creams, or prepare them in tortillas.
4. Eggs
Without a doubt, eggs are a very beneficial food for the body and are also rich in folic acid.
For example, a large egg can contain 22 folic acid microorganisms. That is, this has 6% of the recommended daily amount.
There are many ways to prepare them, including them in your breakfast would be perfect. Also, eggs are a source of vitamin B12.
5. Lettuce
Leafy green vegetables are also a great source of folic acid. About 10 lettuce leaves provide 136 mcg of folic acid.
It also provides vitamins and mineral doses, which helps with fluid retention, and is beneficial for eyesight.
You can prepare it in a salad, but so that it does not lose its contribution, avoid prolonging it for so long in water. Prepare it in salads, juices, or as a companion.
6. strawberries
Despite being a citrus fruit, this is a great source of vitamin C, K, and folic acid. In 200 grams of strawberry, you can find 200% vitamin C, one third of vitamin K, and one sixth is rich in folic acid, with only 66 calories.
It is also a fruit that provides magnesium, iron, calcium, copper and silicon. It is a highly recommended food for pregnant women.
Try to incorporate it into smoothies, or must of natural fruit.
7. Melon
Melon is another of the fruits rich in folic acid. Provides 15% natural sugars, fibers and micronutrients.
It stands out for its contribution of potassium, and has a high magnesium content. It is a fruit that provides vitamin C and vitamin B.
It is one of the most satiating fruits that there is, so it can also help you with your daily diet.
8. The banana
Banana is a vital fruit during pregnancy, we have that this fruit provides 22 mcg in 100 grams of this fruit.
It is an essential nutrient, which helps in the gestation period, and during the postpartum period.
Your daily dose also provides vitamin C, vitamin B6, and tryptophan, which also helps lift your spirits. It is perfect to combat any digestive discomfort.
As you will see, these are at least 8 foods that are vitamins in folic acid that we must incorporate into our daily consumption.
What are the benefits of folic acid?
Folic acid is an essential vitamin that helps in the development of the nervous system, and is involved in the formation of red blood cells. This helps all biological processes to develop effectively, and allows the maintenance and repair of cells.
It is important to mention that the lack of folic acid causes intense symptoms such as headaches, loss of appetite, and digestive problems.
