Top foods rich in folic acid protect you from the risk of anemia

Cereal

As one of the common and used foods every day, cereals are an effective source of folic acid for the body. Almost all grains from rice, brown rice, oatmeal, corn, … are rich in this mineral. According to nutrition experts, an average of 1 cup of cereal contains about 400mg of folic acid.

Not only whole grains, cereal products such as breakfast cereals or bread are healthy choices. Regular use of these preparations, especially in the morning, not only helps to supplement folic acid, reducing the risk of anemia, but also ensures sufficient energy for a more exciting start to the day.

Broccoli

It is no coincidence that broccoli is honored as one of the “golden foods” that you should add to your daily meal. According to Vinmec, in addition to great uses such as supporting healthy weight loss, regulating blood cholesterol, providing antioxidants, etc., cauliflower also contains an extremely rich content of folic acid. A small bowl of cauliflower can meet 1/4 of the body’s folic acid needs for the day.

Cauliflower is inherently rich in nutrients, including vitamins C, A, iron, fiber, etc. Instead of sophisticated processing, steaming cauliflower is the most effective way to process it, helping to keep it dark. Many nutrients are available in this food.

Asparagus

Pregnant women, people with weak health and at risk of anemia should eat asparagus regularly, to partially meet the folic acid requirements that the body needs. According to calculations, 1 cup of asparagus contains approximately 80 mcg of folic acid.

In addition, adding asparagus to daily meals helps provide the body with a number of other essential nutrients such as fiber, vitamins A, C, potassium, magnesium, etc. They are also very safe for health. and has absolutely no fat or cholesterol. Note, to avoid loss of these sensitive minerals, do not overcook asparagus before eating.

Egg

Not only is a source of healthy nutrition for the body, eggs are also used by many people as a natural folic acid supplement that is very good for the body. On average, an egg will contain about 25mg of folic acid. The average person should only eat about 3 eggs a week, while for those with high cholesterol or high cholesterol, a maximum of 2 eggs / week is enough.

Boiled eggs, steamed eggs, … are easy to make, delicious and extremely nutritious dishes that you can prepare yourself. Eating eggs also helps to add protein, calcium, vitamin A,… If you regularly eat eggs, it’s best to eliminate cholesterol-rich foods in your meals and eat egg yolks because of folic acid. mainly located here.

Butter

Avocado is an indispensable name in the list of foods rich in folic acid to help you promote health as well as prevent the risk of anemia. Half an avocado contains about 180mcg of folic acid, along with an abundant amount of other essential nutrients such as fiber, potassium, vitamin B6,… In particular, avocados are rich in omega 3, good for the heart and brain. sets and memory.

You should process avocado into simple dishes and drinks such as smoothies, avocado salad, … so that the body can best absorb the amount of minerals in this fruit.

Spinach

Not only good for bone and joint activity, preventing cardiovascular diseases, preventing high blood pressure, ovarian cancer, prostate cancer, … spinach is also a good suggestion for those who are at risk of anemia. 100mg is the amount of folic acid found in one cup of cooked spinach. This is really not a small number at all.

Cantaloupe

Cantaloupe is a delicious, refreshing fruit and is rich in minerals, including vitamins A, C, K, B1, manganese, zinc, fiber, etc. In particular, this fruit also contains a lot of folic acid. good for health. One cantaloupe provides the body with about 25mg of folic acid. This fruit is said to be extremely good for pregnant women, helping to prevent anemia in the mother and minimize the possible nervous system defects in the fetus.

Peanut

Not only providing a source of healthy starch and an abundant amount of omega 3, peanuts also meet about 10% of the body’s daily folic acid needs. In addition to eating peanuts regularly, you should actively combine this food with other foods rich in folic acid to create a reasonable diet, minimizing the risk of anemia. .

lentils

Among the beans that contain high levels of folic acid, lentils are an extremely bright name. Just eat half a bowl of lentils a day, your body has been provided with up to 100mg of folic acid. Not stopping there, with great uses such as stabilizing blood sugar, reducing bad cholesterol, good for the digestive system and maintaining shape, lentils are indeed a “superfood” you should eat every day. .

Orange

Orange is known to be a fruit rich in vitamins and extremely nutritious for the health of all ages. However, did you know this fruit you often eat can meet up to 20% of the amount of folic acid that the body needs to use every day? Eating an orange provides about 55 mcg of folic acid, while drinking a glass of orange juice provides more than 75 mcg of this mineral.

Read more: What is folic acid (Vitamin M)? In which foods?

Hopefully this list will help you have more choices to add more folic acid to your daily diet!

See more: Folic acid, not only pregnant women but everyone needs it

Source: Vinmec