20 Foods High In Folic Acid

For pregnant women, folic acid foods consumption is essential to prevent birth defects. Folic acid, also known as folate, folacin, vitamin B9, vitamin BC, pteroyl-L-glutamic acid, L-glutamate-pteroyl, pteroylmonoglutamic acid, is a water soluble vitamin. Vitamin B9 is essential for various body functions ranging from synthesis nukleotid to remetilasi homocysteine​​. This vitamin is essential in cell division and growth period. Children and adults require folic acid to produce red blood cells and prevent anemia. Folate and folic acid gets its name from the Latin word folium (leaf).



Folic acid is very sensitive to light, oxygen and high temperature. Because folic acid is also rapidly dissolves in water, if the foods that contain folic acid washed, it often happens folic acid will be lost to the water. Therefore advised to consume vegetables containing folic acid to be consumed in its raw form as in the salads. In pregnant women, folic acid also serves to help the development of the fetal brain, thus preventing birth defects as mentioned above. Pregnant women need at least 400 mcg - 600 mcg of folic acid every day. Below are daily recommendations for dietary folic acid that was taken from umm.edu.

Pediatric
  • Infants 0 - 6 months: 65 mcg (adequate intake)
  • Infants 7 - 12 months: 80 mcg (adequate intake)
  • Children 1 - 3 years: 150 mcg (RDA)
  • Children 4 - 8 years: 200 mcg (RDA)
  • Children 9 - 13 years: 300 mcg (RDA)
  • Teens 14 - 18 years: 400 mcg (RDA)
Adult
  • 19 years and older: 400 mcg (RDA)
  • Pregnant women: 600 mcg (RDA)
  • Breastfeeding women: 500 mcg (RDA)

High folic acid foods

  1. Avocado. Avocados contain 90 mcg of folic acid in every single cup, equivalent to 22% of the body's needs. Avocados also contain fiber which is needed by the body, vitamin C and fatty acids.
  2. Oranges. Many people know oranges are rich in vitamin C. In fact not only that, oranges also contain folic acid. Apparently, most oranges contain lots of folic acid, which is one oranges contains 50 mcg of folic acid. That way if you consume more than 1 piece, you get more than 50 mcg of folic acid.
  3. Papaya. Papaya also contains vitamin B9 but not as much as oranges. Folic acid in the fruit papaya contain as much as 115 mcg of folic acid.
  4. Strawberries. In 1 cup of strawberries contains 25 mcg of folic acid.
  5. Pomelo. In contrast to the usual types of oranges, pomelo contains 30 mcg of folic acid every 1 fruit. Pomelo is more rare and also have more sweeter taste than regular oranges.
  6. Raspberries. One cup of raspberries contains 14 mcg of folic acid. Despite having low levels of folic acid, raspberry fruit can be used as an alternative compliance requirement of vitamin B9.
  7. Potato. Potatoes originated in South America, but it is quite popular in Europe. In a medium sized potato contains 30 mcg of folic acid. Potatoes too many kinds, but there are also a lot of color
  8. Corn. With one cup of cooked or boiled corn can contain 76 mcg of folic acid. Thus meeting the requirement of vitamin B9 up to 20% of your daily needs. Although many are now in the form of canned corn, but consumption remains in the form of fresh corn.
  9. Spinach. Spinach is a vegetable that is often consumed everyday. In addition to easy and cheap to get, how to cook spinach also do not need any special skills. In one cup of spinach contains as much as 263 mcg of folic acid. With the fulfillment of the daily spinach can also meet the requirement of folic acid.
  10. Asparagus. For the needs of vegetables that contain more folic acid is asparagus. In one cup of asparagus contains at least 262 mcg of folic acid. With so has fulfilled half of your daily requirement of folic acid. In addition asparagus also contain vitamin C, K, and A.
  11. Cauliflower. These vegetables contain a lot of vitamin C but also contains folic acid. At every one cup of boiled cauliflower, can meet at least 55 mcg of folic acid, equivalent to the needs of the body as much as 14%.
  12. Broccoli. Broccoli serves as an excellent anti-detox. In the consumption of one cup of broccoli you are already sufficient at least 24% of the folic acid or vitamin B9 your daily needs.
  13. Celery. Celery is a vegetable that is used to help problems in patients with kidney stones. Therefore, for those who are experiencing difficulty urinating, it is advisable to consume celery. In addition, celery has a lot of folic acid. In one cup of celery, contain as much as 34 mcg of folic acid, equivalent to 8% of your daily requirement of folic acid.
  14. Carrots. Aside from being a source of vitamin A, carrots also contain vitamin B9 or folic acid. With the consumption of one cup of carrots can meet the needs folic acid to 5% of daily needs.
  15. Pumpkin. In every one cup of pumpkin, containing as much as 36 mcg of folic acid.
  16. Bread and cereals. Not all breads and cereals contain folic acid. To determine the content of breads and cereals, first read the nutritional content in its packaging. There is even a cereal manufacturer that adds up to 100% of your daily requirement of folic acid. By eating cereal in the morning can meet your vitamin B9.
  17. Sunflower seeds. By eating sunflower seeds in a quarter cup can meet 82 mcg of folic acid. Additionally, sunflower seeds are also naturally contain natural fibers that are useful for health.
  18. Beef liver. Beef liver contains vitamin B9 which is quite a lot. With 100 grams of cooked beef you have met the requirement of folic acid by 70%. However, it is not advisable to consume beef liver too much, because it contains a lot of cholesterol and fat.
  19. Almonds. Almonds contain vitamin B9 dose by 46 mcg in 1 glass.
  20. Mung beans. In  1 cup of mung beans contains as much as 101 mcg of vitamin B9.



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