The 7 Superfoods that you need to get your Folic Acid Right
Updated: Sep 27, 2021
Folate, generally known as vitamin B9, is a water-soluble vitamin with numerous physiological activities.
It promotes proper foetal growth and development and encourages healthy cell division to lessen the chance of birth malformations.
Vitamin B9 is present naturally in various foods and fortified foods in the form of folic acid.
To avoid a deficit, healthy adults should consume at least 400 micrograms of folate each day.
Here are seven foods that are high in folic acid or folate.
Beans, peas, and lentils are legumes, which are the fruit or seed of any plant in the Fabaceae family. Although the amount of folate in beans varies, they are a good source of vitamins.
One cup (177 grammes) of cooked kidney beans, for example, contains 131 micrograms of folate, or roughly 33% of the Daily Value (DV).
Meanwhile, 358 mcg of folate is found in one cup (198 grammes) of cooked lentils, which is 90 per cent of the daily value. Protein, fibre, antioxidants, and essential micronutrients like potassium, magnesium, and iron are all abundant in legumes. Only on OTPXpress will you find the highest qualities of beans and legumes. It is rightly known as the best grocery shopping app in Bangalore.
Many vitamins and minerals, including folate, are contained in asparagus.
A half-cup (90-gram) serving of cooked asparagus contains about 134 mcg of folate or 34% of the daily value. Asparagus is also high in antioxidants and has anti-inflammatory and antibacterial properties.
Furthermore, it's a great source of heart-healthy fibre, providing up to 6% of your daily fibre requirements in just one serving. OTPxpress- the best grocery shopping app in Bangalore delivers the freshest of Asparagus right to your doorstep. Order now
Including eggs in your diet can help you get more of a variety of nutrients, including folate. One big egg contains 22 micrograms of folate or about 6% of the daily value (8Trusted Source).
Including a couple of servings of eggs in your weekly diet is a simple approach to increase your folate consumption and satisfy your requirements. Protein, selenium, riboflavin, and vitamin B12 are all abundant in eggs (8Trusted Source).
They're also strong in lutein and zeaxanthin, two antioxidants that may help lessen the risk of macular degeneration and other eye diseases. Get farm fresh eggs delivered right to your doorstep through OTPxpress the best grocery shopping app in Bangalore.
Low-calorie leafy green vegetables like spinach, kale, and arugula are high in many essential vitamins and minerals, including folate.
One cup (30 grammes) of raw spinach contains 58.2 mcg or 15% of the daily value. Fibre and vitamins K and A are also abundant in leafy greens. They've been linked to a variety of health benefits.
Consuming more cruciferous vegetables, such as leafy greens, has been linked to reduced inflammation, a lower risk of cancer, and weight loss in studies. Explore the wide variety of greens at OTPxpress and get them delivered right to your doorstep through OTPxpress the best grocery shopping app in Bangalore.
Beets are high in many key elements and give a splash of colour to main dishes and desserts alike. In addition, they're high in manganese, potassium, and vitamin C, all of which you'll need throughout the day.
They're also high in folate, with a single cup (136 grammes) of raw beets providing 148 mcg or around 37% of the daily value.
Beets are high in nitrates, a type of plant molecule that has been linked to a variety of health advantages, in addition to their vitamin content.
According to short research, drinking beet juice reduced healthy people's systolic blood pressure by 4–5 mmHg. OTPxpress – the best grocery shopping app in Banagalore offers farm fresh beetroots.
Fruits of the citrus family
Citrus fruits like oranges, grapefruit, lemons, and limes are high in folate and sweet and flavorful. For example, one large orange provides 55 mcg of folate, which is roughly 14% of the daily value.
Citrus fruits are also high in vitamin C, an essential element that can increase immunity and help prevent disease. Indeed, observational studies have linked a high intake of citrus fruits to a reduced risk of breast, stomach, and pancreatic cancer. Oranges, grapefruit, lemons and limes, you name and OTPxpress has it. Order from the best grocery shopping app in Bangalore now.
This nutrient-dense vegetable is a member of the cruciferous family of vegetables, including kale, broccoli, cabbage, and kohlrabi.
Brussels sprouts are high in folate and are high in many vitamins and minerals. A half-cup (78-gram) serving of cooked Brussels sprouts contains 47 mcg of folate, which is about 12% of the daily value.
They're also high in kaempferol, an antioxidant linked to a variety of health advantages. Kaempferol has been shown in animal tests to help reduce inflammation and prevent oxidative damage. Order more exotic vegetables like Brussel sprouts and avail up to 50% percent discount on OTPxpress- the best grocery shopping app in Bangalore.