Table of Contents
Introduction:
Folic acid is also known as folate. It is present in various fruits and food items. Folic acid-rich foods plays a major role in performing metabolic activities of the body. It is very beneficial for good health. The metabolic process of protein in the body involves the consumption of folic acid. The healthy formation of red blood cells is also an advantage of folic acid. Whenever cell growth takes place in the body in a rapid manner; then folic acid plays it’s a major role in cell growth. The formation of nucleic acids RNA and DNA is also done with the help of folic acid. Many foods and fruits have folic acid in them. So, deficiency of it is very rare in any case.
List of Folic acid-rich foods and fruits:
Now, we will learn about the fruits and food items rich in folate:-
Egg
Egg is a rich means of folate. Consuming an egg daily gives much amount of energy to our body. The quantity of folic acid is very much in eggs; making them very healthy to eat. Also, eggs contain different kinds of essential vitamins which are beneficial to us. Some doctors also suggest eating eggs for better eye care. As they are filled with many antioxidants; eggs are best for eyesight.
Citrus fruits
Many citric fruits such as lemon, mausambi, and grapes have a high content of folate. They are the vital mean of folic acid. Consuming any one citrus fruit daily would be much beneficial for health. Vitamin C is also present in citrus fruits which helps in better immune health. Also, the presence of folate in citrus fruits helps in reducing the effects of cancer. Diseases are often cured by citrus fruits because of the presence of folate in them.
Broccoli
It is a kind of vegetable with many nutritional benefits. Almost, all important vitamins are present in it. But, folate is present in very high quantity in them. If you eat a little amount of uncooked broccoli daily.
It will be much beneficial for your health. If eaten and cooked again it will be very beneficial for a healthy body. The presence of manganese is also very high in broccoli. Broccoli also has anti-cancer characteristics which are good for cancer patients.
Papaya
It is one of the tropical fruit eaten in summer. Papaya is fully-packed with folic acid. Eating papaya twice a week will be very beneficial to health. Raw papaya is a rich source of folate. Papaya also has many antioxidants making it very nutritious for the human body. But, it must be taken care that papaya is not consumed by pregnant women. Because it may cause harm to them.
Beans
This is a very common means of folate. The quantity of folic acid in them may vary according to folic acid-rich foods variety. But, they have much quantity of folate in them that is need for the human body. If you eat a mug of beans on a regular basis.
it will be much beneficial to your body. Because cooked beans have a very high quantity of folic acid in folic acid-rich foods. All these qualities add up to many advantages of consuming beans.
Catalina
Catalina (spinach) is categorize in the leafy vegetable category. It is the most vital and great means of folic acid. As it has less calorific value; spinach is very beneficial for a healthy body. Eating spinach only twice a week will result in great advantages to the health.
People who want to lose weight must eat this folate-rich vegetable. Also, the presence of various effective elements in them. That eating spinach leads to a healthy lifestyle.
Dry fruits
Dry fruits are much-prefer food material for many peoples. The folic acid requirements are fulfill. Through the consumption of only a little amount of nuts. The quantity of folic acid may differ in many nuts because of the huge variety. So, one must eat nuts on a daily basis to get a healthy body.
Bananas
It is a very popular fruit among all. Almost all people prefer eating bananas on daily basis. They are very nutritious to us. Although they have a great content of folate. If you pair bananas with different food items which have a high content of folic acid. It will result in a high quantity of folic acid in our body. A single banana is enough to supply the requirement of folic acid in the human body.
Avocado
They are also popularly known as makhanphal. They come under the list of most delicious and great fruits. Because of their buttery taste, many people love to eat avocados. Along with having an amazing taste, it is very healthy for us. They include a great content of folic acid in them. Only a partial avocado is enough to fulfill the daily folate need in the body.
This quantity is enough for a day. Also, they have a great content of various essential vitamins. Like ascorbic acid; thus, it is advantageous for our health. People suffering from cardiovascular disease must eat makhanphal. Because avocados are very beneficial for our cardiac health. Thus, one must include avocados in their daily diet.
Sprouts
Sprouts are a kind of food item which are eat in both ways; either cooked or steamed. They have a delicious taste in their both forms. Besides having great content of many essential elements and vitamins. Sprouts are the rich mean of folate. Yes, the quantity of folic acid present in folic acid-rich foods is very much.
A partial mug of sprouts is enough to meet the daily requirement of folic acid in the human body. As per research, oxidative damage is often cure by consuming sprouts. So, one must surely include sprouts in their diet to have a healthy and strong body.
Conclusion
Eating folate-rich fruits and food is important for a healthy lifestyle. One must include such foods and fruits in their diet. To enhance the folate consumption in the body you do not require much quantity of any foods or fruits. All you need is to eat a little amount of any kind of folic acid-rich foods or fruits to fulfill the folate need in the body. Eating folic acid-rich foods and fruits results in a healthy and strong body.
