Top 7 Foods that Are Excellent Sources of Folic Acid
Folic acid’s key role is to make new cells by helping produce genetic material, DNA and RNA. That’s why folic acid is so important during periods of rapid cell growth, like pregnancy. Folate also acts in red blood cells and might protect against developing heart disease and breast cancer.
Insufficient levels of folic acid can be a reason of many serious health issues such as high risk of cervical, colon, brain, and lung cancer. That’s why it is recommended for women of childbearing age consume at least 400 mcg of folate daily. Pregnant women or those who are planning to become pregnant should have up to 600 mcg each day.
Here are top 7 foods that contain folic acid:
- Pulses, including lentils (179 mcg per half-cup serving) and chickpeas (121 mcg per can).
- Raw spinach (58 mcg per cup).
- Cooked broccoli (84 mcg per half-cup).
- Asparagus (70 mcg per cup).
- Avocado (54 mcg per serving).
- Eggs (24 mcg per egg).
- Peanuts (175 mcg per half-cup).
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