TOP 10 FOLIC ACID FOOD SOURCES

Folic acid, also called folate or folacin, is a Vitamin B-complex holding relevance for all, especially for women in all stages of growth.

Three-part of its structure put special demands on the body's metabolism. The three primary components of folic acid are called PABA, glutamic acid, and pteridine. Talking about its role, 

Folic is responsible for complete development of red blood cells and maintaining healthy circulation of the blood throughout the body by preventing build-up of a substance called homocysteine (a potentially harmful product of cellular metabolism). Folate, is an important nutrient for a healthy pregnancy.

FOOD SOURCES OF FOLATE.

#1 Romaine Lettuce:

This is a variety of lettuce which grows in a tall head of sturdy leaves with firm ribs down their centers. Romaine lettuce contains 136ug of folate per serving. In one of the studies, Other Lettuce High in Folate (%DV per cup shredded): Endive (18%), Butterhead (10%), Salad Cress (10%), Chicory (8%), and Arugula (4%).

#2 Spinach:

It is a rich source of folic acid, which decreases the risk for neural tube defects such as birth defects of the brain and spina bifida. 1 cup of spinach contains 263 mcg of folate (65% DV). Try cooked spinach and sandwiches with spinach or add a few bright jade colored leaves to your favorite soups and stews.

#3 Asparagus:

This is perhaps one of the most nutrient dense foods with folic acid out of the entire vegetable kingdom. Eating just one cup of boiled asparagus will give you 262 mcg of folic acid, which accounts for approximately 65% of your daily needs.

#4 Turnip Greens: