Not only useful for pregnant women.. 9 foods that contain folic acid to boost your health

A report published by the British newspaper “Daily Mail” said that pregnant women do not only need a good intake of folic acid, as experts say that we all need to take folic acid.


Eat vegetables with eggs to get folic acid

The newspaper pointed out that folic acid was best known as a nutritional supplement for pregnant women to prevent birth defects in the fetus, and research has now linked it to reducing the risk of a range of health problems, including dementia, and experts say we should all increase our daily intake of folic acid.

Another study published earlier this year in the Medical Quarterly suggested that getting enough folic acid also helps the body break down homocysteine, a compound made when proteins are digested. Risk of heart attack or stroke.

The findings lead researchers from the University of Aberdeen to recommend that all people over 65 years of age increase their intake of folic acid to three times the current daily dose of 200 micrograms.

Meanwhile, several studies have also shown a link between low folate and an increased risk of Alzheimer’s disease. The beneficial effect of folic acid on homocysteine ​​is thought to be behind this association as well, with research long ago suggesting that higher levels contribute to dementia..

Folic acid, also known as vitamin B9, is necessary for nerve function and the formation of DNA and healthy red blood cells.

The UK Department of Health recommends adults get 200 micrograms a day through food, while those trying to have a baby or are pregnant are advised to take 400 micrograms of the supplement as well..

However figures from the UK National Diet and Nutrition Survey show that there has been a steady decrease in folic acid intake in the past 15 years, 40% of adults have low blood levels, this is thought in part to be due to the fact that our modern diet of Processed foods contain very little folic acid, compared to whole, unrefined grains.

Experts agree that this trend must be reversed, with many health authorities, including the UK’s top medical officials, the British Society for Nutrition and the Royal College of Obstetricians and Gynecologists, calling for the UK to fortify flour with folic acid..

Claire Thornton-Wood, a nutritionist based in Guilford and a spokeswoman for the British Dietetic Association, says: ‘This would be an effective and safe procedure to boost folic acid intake and reduce the number of babies born with neural tube defects, as it has already been done in 81 countries, including the US..

She added that one barrier to the adoption of routine fortification in foods is that research has previously indicated that high doses of folic acid can cause symptoms such as diarrhea, sleep disturbances and seizures, explaining that there has also been concern that it may mask symptoms of vitamin B deficiency. 12, which is a particular concern in older adults, or even linked to some types of cancer, but the government’s independent advisory body, the Scientific Advisory Committee on Nutrition, is now convinced that these concerns are not supported by evidence..

Until then, Dr. Claire Thornton-Wood explains how to get more folic acid in your daily diet.

Learn about foods that contain folic acid

Green Beans
Green Beans

First: green beans

In addition to your full daily folic acid needs, a 62-gram serving of these green beans provides nearly half your daily fiber and a sixth of protein (so it’s a filling snack)..

Eat raw in salads to get maximum benefits, because cooking destroys some nutrients.

Increase the serving to 80g and it will count as one of five servings per day (giving you 120 percent of folic acid per day, but any excess is eliminated).

I found a review of studies in a journal NutrientsPublished in June, regularly taking a folic acid supplement reduces levels of inflammation, which is seen in chronic conditions including heart disease, type 2 diabetes, and arthritis.

kiwi
kiwi

Second: kiwi fruit

Two of these citrus fruits are one out of 5 fruits a day and will provide 20% of your folic acid plus all of your vitamin C needs for a day. At just 80 calories each, this makes the fruit an overall nutritious snack..

It will also give you about 4 grams of fiber which will help slow digestion. The beans will make a beneficial contribution to your daily quota of folic acid.

Second: baked beans

Beans will make a beneficial contribution to your daily quota of folic acid, and are a good source of fiber and protein. Half a can (207.5g) provides 8g of fiber, which is more than 25% of the daily requirement for adults. Also provides a good amount (10g). of protein.

Fourth: peanut butter

Peanuts are a good source of folic acid, as well as vitamin .E For healthy skin and eyes, magnesium “with about a third of your daily needs in this meal”, which is what we need for energy and to help the body absorb calcium for healthy bones..

However, peanuts are high in fat, but it’s mainly the healthy monounsaturated type that can help lower cholesterol, but choose an unsalted brand made with just blended peanuts.

Fifth: Stilton cheese “Roquefort”

Combined with the surprisingly high amount of folic acid, this portion of 230 2mg of cheese has bone-strengthening calcium (a quarter of the recommended daily allowance for adults), but with 36g of fat per 100g, mostly of the saturated kind, make sure you enjoy this meal once a week..

Orange juice
Orange juice

Sixth: orange juice

Orange juice is well known as a good source of vitamin C, but you’ll also get a quarter of your daily folic acid needs (because oranges naturally contain this).

Mussels
Mussels

Seventh: mussels

This serving of this protein-rich dish provides approximately one-fifth of your daily folate, plus all of the selenium you eat daily, a quarter of the copper and half of the zinc, all of which are vital minerals for a healthy immune system. Furthermore, mussels are a rich source of omega-3s, for For healthy brain and heart function, you get here a third of your daily needs.

asparagus
asparagus

Eighth: Asparagus

Just eight asparagus provides three-quarters of folic acid per day, along with a good amount of vitamin A (for skin and eye health) and C and C (for healthy blood clotting)..

Asparagus also contains inulin, a type of fiber that feeds “good” gut bacteria and is linked to better digestion..

Use steam (do not boil) to prevent nutrients from seeping into the cooking water.

eggs
eggs

Ninth: boiled eggs

In addition to providing good amounts of folic acid, eggs are one of the few food sources of vitamin D. There are 2 micrograms per egg, one fifth of your daily needs..

Two eggs also contain a third of your daily iodine for metabolism, as well as 14 grams of protein, a quarter of your daily needs and 80% of your vitamin B12..

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