Everyone needs folic acid, but it’s especially important in women who are pregnant, because it plays a major role in cellular growth and regeneration. A diet that’s high in folic acid can prevent anemia, Alzheimer’s disease, several cancers, and birth defects. Many foods contain plenty of folic acid, so make sure you’re eating right.
A half cup of chopped broccoli gives you 52 micrograms of folic acid, or about 13% of what the average person should consume per day. Broccoli can be eaten raw or cooked. It makes a great addition to salads and pasta dishes, or you can add it as a side dish to your favorite meat or fish entrée.
Serving Size (1/2 cup chopped), 52 micrograms of folic acid (13% DV), 26 calories.
Pinto beans are a popular type of bean for several reasons: they’re easy to find, cheap to buy, versatile in preparation, and wonderfully healthy to eat. Add a cup of these nutrient-rich legumes to your plate each day and you’ll fill your body with nearly three-quarters of the recommended amount of folic acid for the day.
Serving Size (1 cup), 249 micrograms of folic acid (74% DV), 245 calories.
Sunflower seeds provide the body with beneficial fats and essential nutrients, including folic acid. A one-ounce serving nets you nearly 20% of the recommended amount of folic acid for the day. Sunflower seeds also contain Vitamin E, which is essential for healthy skin and hair. They also make a tasty treat that’s easy to grab when you need a quick energy boost.
Serving Size (1 ounce), 66.6 micrograms of folic acid (17% DV), 173 calories.
Yeast Extract Spread
Yeast extract spread (marmite) has a strong, savory, and slightly salty flavor. It’s commonly spread on toast, sandwiches, or crackers. If you’ve never tried it before, note that a little goes a long way; because of the strong, salty flavor, spread marmite very thinly and try a bite to make sure you’re happy with the taste. One teaspoon is a good starting point.
Serving Size (1 teaspoon), 61 micrograms of folic acid (15% DV), 9 calories.
Asparagus is a low-calorie veggie that has been used in traditional medicine for generations. Today, its health benefits are well-documented and widely renowned. Four stalks of asparagus contain 89 micrograms of folic acid, or about 22% of the daily value. Asparagus also provides moderate levels of potassium, calcium, copper, and iron.
Serving Size (4 spears), 89 micrograms of folic acid (22% DV), 13 calories.
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