Folic acid is an essential vitamin for pregnant women and aids in the production of red blood cells and cell development. B9 is one of the eight B vitamins, and it is also referred to as folate. It is naturally present in many foods, and a synthetic form of the vitamin called folic acid is typically found in fortified cereals and vitamins. The human body can absorb natural folate more easily than folic acid, but you can get all the folate you need from food. In addition to being tasty and nutritious, they are also one of the best sources of folic acid.
The recommended daily intake of folate for adults and teenagers is 400mcg. Men require 500 mcg per day, whereas females who are pregnant or nursing require at least 600 mcg. Megaloblastic anemia, which can be caused by a vitamin deficiency, can occur in a deficit from consuming insufficient folate and induce symptoms like:
- Fatigue
- difficulty paying attention
- heart flutters
- changes to your hair, nails, and skin
Spinach is the vegetable with the highest folic acid content; it is also the clear winner, delivering 58% of the daily recommended folic acid intake. A delicious vegetable, asparagus provides 26% of the daily recommended intake. The 17% of the daily recommended intake that romaine lettuce provides makes it a perfect complement to any salad. Broccoli, a nutrient-rich cruciferous vegetable, provides 14% of the daily recommended intake. Moreover, a pleasant and healthy substitute, Brussels sprouts supply 13% of the daily requirement. And a delicious Southern classic, okra supplies 12% of the daily requirement.
Like other B vitamins, folate is water-soluble, which means that any excess is eliminated by the body through urine rather than being stored. You must make sure you consume enough each day since your body cannot keep it. A quick and tasty method to achieve your recommended daily intake of folic acid is by including these leafy greens in your diet. You can either incorporate them into salads, soups, stews, and stir-fries, or you can simply sauté them with a little garlic and olive oil to make a wonderful side dish. Adding these leafy greens to your diet can also help you get the daily necessary amount of folic acid and other important elements. Both your body and your taste senses will appreciate it.
Don't miss the chance to improve your health with leafy greens as a vegetable lover, and if you enjoyed reading this post, I would really appreciate an upvote and a follow for more fascinating insights on wholesome and delectable vegetable-based meals.
PDO I Ayesa Gay A. Bejerano, RND
References:
Folate (Folic Acid) – Vitamin B9
https://www.hsph.harvard.edu/nutritionsource/folic-acid/
15 Healthy Foods That Are High in Folate (Folic Acid)
https://www.healthline.com/nutrition/foods-high-in-folate-folic-acid
Foods High in Folate
