Good sources of folic include:
- Lentils- 1 cup contains 358 mcg which accounts 90% of your daily requirement.
- Green vegetables – green vegetables have the highest amount of folic acid which accounts for 65 mcg to 223 mcg in one cup of boiled vegetables. Such as spinach contains 223 mcg of folic acid in 1 cup of boiled spinach
- Celery – have one cup of raw celery and provide your body about 36 mcg of folate, accounting for about 9% of your daily needs.
- Corn – Just one cup of cooked corn will blend you with approximately 34 mcg of folic acid, accounting for almost 9% of your daily needs.
- Beets – provide you with approximately 148 mcg of folate, accounting for 34% of your daily needs.
- Cauliflower –Just one cup of cauliflower will give you about 55 mcg of folate, accounting for 14% of your required daily value.
- dried beans, peas, and nuts
- Avocado – holds up to 110 mcg of folate per cup, which fulfill approximately 28% of your daily needs.
- dark green vegetables such as broccoli, spinach, collard or turnip greens, okra, Brussels sprouts, and asparagus
- Citrus fruit and juice- citrus fruits contain about 40 mcg per fruit to 200mcg eg. Papaya contains 115 mcg while orange 40mcg.
- carrot – it will provide you 5% of your daily requirement of the folic acid.
- Broccoli – Just one cup of broccoli provides approximately 26% of your daily folic acid needs, say yes to broccoli now.
- Asparagus – Eating one cup of boiled asparagus provides 262 mcg of folic acid, which accounts 65% of your daily needs.
Information and statements in this article made are for educational purposes and are not intended to replace the advice of your doctor.
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Signs of folic acid deficiencies.
Deficiencies of folate can occur for many reasons, which includes reduced intake, increased metabolism, and/or increased requirements as well as through genetic defects.
The symptoms of folic acid deficiency are often subtle. They include:
- Fatigue
- gray hair
- mouth sores
- tongue swelling
- growth problems
- persistent fatigue
- weakness
- lethargy
- pale skin
- shortness of breath
- irritability
Are supplements of the folic acid required?
Yes. As mentioned above, many authorities, including ACOG strongly suggest that all women of childbearing age take a multivitamin with folic acid or a folic acid supplement every single day.
Information and statements in this article made are for educational purposes and are not intended to replace the advice of your doctor.
