List of foods that contain high folic acid

Folic acid is part of the B group of vitamins, B9 to be precise. Folic acid plays an important role in supporting various body functions. Folic acid is also very important to prevent the risk of birth defects in women who are planning to become pregnant and who are pregnant. So, what are the foods that contain high amounts of folic acid? Find out all the answers in this article.

Overview of folic acid

Folate forms new cell growth and regeneration, red blood cell formation, body development and helps prevent cancer-causing DNA changes.

For women who are planning a pregnancy or are pregnant, folic acid helps prevent birth defects that directly affect the brain and spine such as spina bifida and anencephaly. The researchers said, intake of folic acid at the right dose can reduce the risk of pregnancy disorders by 72 percent.

Lack of folate can cause megaloblastic anemia, which is a deformity of red blood cells that is larger than it should be. These large red blood cells do not undergo division and do not develop completely. This results in a decrease in the number of red blood cells.

List of foods that contain folic acid

The human body cannot produce folic acid. Thus, you must meet your daily intake of these nutrients from healthy food sources. Various types of foods that contain folic acid are:

Animal-sourced foods such as chicken liver, beef liver and poultry.
Green vegetables such as spinach, asparagus, celery, broccoli, green beans, turnip greens, carrots, string beans, and lettuce.
Fruits such as avocado, citrus fruits (lime, lemon, grapefruit, etc.), beets, bananas, tomatoes, and cantaloupe or orange melon.
Grains such as sunflower seeds (kuaci), wheat and other wheat products (pasta), and corn.
Legumes such as lentils, plain black beans, soybeans, kidney beans, green beans, and peas.
Cereals fortified with folate or folic acid.
Egg yolk.

How much folate should you fulfill per day?

The need for folate for everyone varies, both for children, adults, and the elderly. However, in general, the amount of folate per day for each person is 400 micrograms (mcg).

Meanwhile, for pregnant women, folic acid intake will usually increase, ranging from 400 mcg - 600 mcg per day. This intake is adjusted to the age of pregnancy and the doctor's recommendation.

If you already eat foods that contain folic acid but feel the need to take additional folate supplements, you should not hesitate to consult a nutritionist. Especially for those of you who are pregnant or planning a pregnancy.