The 8 foods richest in folic acid. A varied diet rich in fresh vegetables and fruits, whole foods and legumes provide a good dose of vitamin B9. Necessary for the proper functioning of the defenses and the nervous system, vitamin B9, better known as folic acid, should not be lacking in a healthy and balanced diet.
The best sources of folic acid
Here we explain what foods you are in.
Green leafy vegetables, such as arugula, spinach, endive, lettuce, watercress, chard or cabbage, are some of the foods richest in folic acid. So is parsley, although it is consumed in a lesser proportion. Prepare green salads with lettuce of different leaves and spinach, for example, is a sure trick to obtain folic acid. Parsley can be added chopped to vegetables and soups. It is one of the best foods richest in folic acid.
2. Other vegetables
Folic acid is also present in other vegetables such as broccoli, Brussels sprouts, asparagus, leek or artichoke. Steaming is a good option because it is quick and avoids the contact of water with food. It is one of the best foods richest in folic acid.
The beans, the chickpeas, the soybeans, and peas are some of the vegetables that are worth including in your diet if desired, among other things, increase the intake of folic acid. It is one of the best foods richest in folic acid.
4. Dressings and dressings
Salads and vegetables can be dressed with brewer’s yeast, wheat germ, soy sauce, miso (fermented soy pate) or gomasio (sesame with salt). Crushed seeds can be added to the dressing, especially sunflower and pumpkin seeds.It is one of the best foods richest in folic acid.
Emphasize the avocado, orange, banana, and melon.
The nut, the nut, the hazelnut, and almond also provide significant amounts of folic acid. In addition to being consumed as a snack, they can be added crushed to the salad or to soups and creams.
They have more folic acid than refined ones. Highlights include puffed wheat flakes, but also rye.
Sandwiches can be spread with peanut butter or sesame butter, or stuffed with lettuce leaves, arugula or spinach.