Folic acid is an important nutrient that helps in growth and regeneration of the cells in our body. It aids in red blood cell production. A deficiency of this nutrient causes many types of health problems including anemia, depression, and mental disorders. On the other hand, when there is an adequate amount of folic acid in our body, it helps in avoiding Alzheimer’s disease and some deadly diseases like cancer. The nutrient is easily absorbed by the body when we take it through fortified foods. Taking a diet rich in the nutrient helps in dealing with health problems and deficiency symptoms. We will give some diet tips for this. Use our tips and dietary recommendations to fulfill the requirement of folic acid.
Following Are The 10 Diet Tips For Folic Acid Deficiency.
1. Eat Vegetables With Folic Acid
Eating green leafy vegetables helps in getting folic acid in a natural way. Thus, you should increase the intake of veggies like spinach, watercress, turnip and mustard greens. Besides this, you can take broccoli and cauliflower. Eat collard greens.
2. Take Fruits And Fruit Juices With Folic Acid
Some fruits including citrus fruits are a rich source of folic acid that helps in fighting health problems. For this, you can take fruits like lemon, orange, grapefruit, raspberry, and strawberry. You can take drink the juices of these fruits. Drink pineapple juice. Besides this, you can take banana and papaya also.
3. Eat Avocado
Avocado is a healthy food that contains folic acid in the form of folate. About twenty-three percent of the daily requirements of folic acid is fulfilled by eating one cup of this fruit. Thus, you should eat avocado to get folic acid through diet.
4. Eat Okra
Okra is a healthy vegetable that contains high amounts of folic acid. It is a low-calorie vegetable for avoiding birth defects in pregnant women caused by folic acid deficiency. About one cup of this vegetable contains up to 37 mcg of folic acid.
5. Eat Brussels Sprouts
Brussels sprouts are another healthy food for avoiding deficiency of folic acid. Eat the vegetable after boiling it. Take about one cup of vegetable daily. Wash the vegetable, cut off its leaves and stem, wash the sprouts and dip in the water. After that, cook the sprouts and eat them.
6. Eat Carrots, Squash, And Potato
Carrot is a winter vegetable that has folic acid in it. You can also eat winter squash. Besides this, folic acid is present in potatoes. Eat these vegetables. You can take sweet potatoes also.
7. Eat Peas, Beans, And Lentils
Peas, beans, and lentils are important sources of folic acid. For this, you can take different types of beans like pinto, lima, kidney and black beans. Eat split peas and green peas. It is beneficial to take lentils, navy beans, Garbanzo beans and green beans.
8. Take Dairy Foods
Dairy foods are a less known but a healthy source of folic acid in a lesser quantity. For this, you can drink milk and eat cheese. The best cheese for folic acid is cheddar cheese. One glass of milk contains about 12 mcg of folic acid. One oz of cheese contains about 5 mcg of folic acid. Thus, include these dairy foods in your diet.
9. Eat Nuts And Seeds
Some nuts and seeds contain folic acid in high quantity. For this, you can eat peanuts, almonds, walnuts and pine nuts. Pistachio nuts also are rich in folic acid. Pumpkin seeds, sesame seeds, sunflower seeds contain folate and folic acid. Include these nuts and seeds in your diet.
10. Take Non-Veg Foods With Folic Acid
Besides the vegetarian food, folic acid is also present in some non-vegetarian foods. For this, you can eat eggs, mutton, and seafood like fish. The other sources of this nutrient are chicken, pork, and beef.