A scientific diet, supplemented with a variety of foods rich in folic acid can help prevent pregnancy-related problems such as premature birth, birth defects... Below are foods that contain A rich, natural source of folic acid that is good for health.
Beef liver
Beef liver is one of the richest sources of folate. Every 3 ounces of beef liver provides 215 mcg of folate, equivalent to 54% of recommended nutritional needs.
In addition, they also provide a lot of protein, vitamin A, and vitamin B12. However, this food contains high cholesterol, so it should be consumed in moderation to ensure a healthy diet.
Dark green leafy vegetables
Many dark green leafy vegetables such as kale , spinach (also known as spinach or spinach)... contain high levels of folate. The folate content in one cup (30 grams) of raw spinach is 58 mcg and 131 mcg in half a cup of boiled spinach.
Beans
Legumes, including beans, peas and lentils, are an excellent source of plant-based protein, as well as fiber, iron, magnesium and antioxidants. They also contain lots of folate. One-half cup of kidney beans has 46 mcg, and the same serving of black-eyed peas contains 105 mcg. One-half cup of peas has 47 mcg.
Asparagus
Asparagus is high in many important nutrients, including folate. Four spears of asparagus have 89 mcg. This vegetable also has anti-inflammatory and antibacterial properties.
Broccoli
Like many other vegetables, broccoli contains many essential vitamins and minerals, such as vitamin C, vitamin K and vitamin A. Half a cup of cooked broccoli provides 52 mcg of folate.
Orange
Oranges and other citrus fruits, such as lemons, are well known for their vitamin C content. These fruits also contain a good amount of folate, with one small fresh orange providing about 29 mcg.
Banana
Bananas contain a lot of potassium and carbohydrates and are easy to digest and easy to carry on the go. Bananas are also the perfect snack before exercising. One medium banana contains 24 mcg of folate.
Egg
Eggs contain many essential vitamins and minerals. Along with protein, selenium, riboflavin and vitamin B12, one hard-boiled egg contains 22 mcg of folate.
Despite its many strengths, egg yolks contain a lot of cholesterol. If you have high cholesterol or heart disease, or you are trying to watch your cholesterol intake, you need to consume this food in reasonable amounts to ensure your health.
