Best Folic Acid Foods to Eat Daily


Folic acid or vitamin B9 is a vitamin essential for the proper functioning of our body throughout our lives. This vitamin is very necessary for the pregnant woman as its role is essential for the development of the baby. Folic Acid is a water-soluble vitamin essential for health Many people don’t know the ideal source of this vitamin and how to have enough in our diet.

What’ the role of the folic acid in the body?

Vitamin B9 or folic acid is involved in the metabolism of the amino acids that make up the proteins, and the production of DNA. Its role is very important for fast-renewal cells such as test cells, white blood cells, red blood cells, skin cells and other cells.

In general, folic acid combined with vitamin B12, because it reduces the blood level of  homocysteine, the exes of this compound favors cardiovascular diseases. In addition to cell renewal and protection against several diseases, folic acid contributes to the proper functioning of the nervous system and the production of certain neuromediators.

                                            Best Folic Acid Foods to Eat Daily

During the pregnancy, the needs of this vitamin for the woman become greater, because of the expansion of the maternal tissues (blood, uterus …). During the 4th week of fetal life, vitamin B9 is indispensable, at the closure of the neural tube and the good formation of the nervous system of the embryo. Here are some foods rich in folic acid :



1. Legumes

With chickpeas and lentils, it’s easy to meet your body’s folate needs. Consumed cold or hot, they can continue to be fun while avoiding deficiencies.

Best Folic Acid Foods to Eat Daily

2.Lamb or veal liver

We love it, or we hate it These meat parts is an excellent source of iron and folic acid, another reason to include it in our diet.


Best Folic Acid Foods to Eat Daily

3.Cereals

Cereals are an excellent source of folic acid they are 100% enriched with DV (DV are reference numbers to determine if food contains a lot or a bit of a specific nutrient).
Best Folic Acid Foods to Eat Daily

4.Soy beans 

Great Northern chopped beans and boiled asparagus can also be used to increase folic acid intake.

Best Folic Acid Foods to Eat Daily

5.Leafy vegetables

Leafy vegetables are rich in folic acid and one of the foods normally recommended to increase folic acid consumption, such as: spinach, watercress or endives …. These vegetables are lucky enough to have a concentration in folic acid above average.
Best Folic Acid Foods to Eat Daily

6.Fruits

The fruits are also rich in folic acid and between the family of citrus fruit, melon and dried nuts you can fill up with folic acid.
Best Folic Acid Foods to Eat Daily

7. Legumes

With chickpeas and lentils, it’s easy to meet your body’s folate needs. Consumed cold or hot, they can continue to be fun while avoiding deficiencies.
Best Folic Acid Foods to Eat Daily

8. Boiled broccoli

Broccoli is rich in vitamin C and K, antioxidants and folic acid you can make this vegetable a classic of your cooking accompaniments.

Best Folic Acid Foods to Eat Daily

8.whole wheat pasta

 Pasta is an interesting source of vitamin B9 or folic acid. Consume whole wheat pasta to optimize your dietary fiber intake.

Best Folic Acid Foods to Eat Daily

By following a healthy and balanced diet that contains a lot of fruits and vegetables, especially dark green leafy vegetables, fortified cereals with folic acid as well as beef liver you can make sure that your diet contains enough folic acid. All of these dietary sources can help individuals gain the benefits of essential nutrition such as omega 3, vitamin B12 and B6.
There are also many food products that contain vitamin 9 such as rice and bread. Studies show that the body can absorb dietary supplements better than dietary sources. Folic acid is lost during storage and cooking, it is recommended to take its sources in addition to supplements. Here are other main sources of Vitamin B9 as :Nuts, Citrus, Avocado, Tomato Juice Wheat germ, peanuts, banana, eggs.


Leave a Reply