Doctors recommend that healthy adults get at least 400 micrograms of folic acid per day. "Health line" The doctor who has provided a list of 5 vitamin-rich foods "B9":
legumes
Legumes, such as beans, lentils and peas, are an important source of folic acid. protein fiber, antioxidants, potassium, magnesium and iron.
asparagus
Asparagus contains a concentrated amount of several vitamins and minerals, including folic acid.
Asparagus also stands out for its richness with antioxidants Resistence for inflammation And bacteria, according to a study published in Pharmacogn Rev.
egg
Just one egg contains 22 micrograms of folic acid, according to Food Data Central.
Eggs contain important nutrients such as protein, selenium, riboflavin and vitamin C "B 12" and lutein and zeaxanthin, two antioxidants that may help reduce the risk of eye disorders such as macular degeneration.
Leafy vegetables
Leafy greens like spinach and watercress are low in calories but high in many essential vitamins and minerals, including folic acid.
One cup (30 grams) of raw spinach provides 58.2 micrograms of folic acid.
According to a study published by the University "Vanderbilt" American, eating more leafy green vegetables can lead to a decrease in the chances of infection and cancerAnd it helps to lose weight.
citrus fruits
Citrus fruits such as oranges, lemons and grapefruit are rich in folic acid and vitamin "c" Strengthen immunity and help prevent disease.
A study published in the journal "breast cancer" Too much citrus intake can help reduce the chances of infection with breast cancer Stomach and pancreas.
“>
And for folic acid It has an important role in the formation of red blood cells, it also helps cells grow and perform their functions and helps reduce the risk of fetuses suffering from congenital malformations in the brain and spine during pregnancy. pregnancy.
Doctors recommend that healthy adults get at least 400 micrograms of folic acid daily, according to the medical website “Healthline,” which has provided a list of 5 foods rich in vitamin “B9”:
legumes
Legumes, such as beans, lentils and peas, are an important source of folic acid. protein fiber, antioxidants, potassium, magnesium and iron.
asparagus
Asparagus contains a concentrated amount of several vitamins and minerals, including folic acid.
Asparagus also stands out for its richness with antioxidants Resistence for inflammation And bacteria, according to a study published in Pharmacogn Rev.
egg
Just one egg contains 22 micrograms of folic acid, according to Food Data Central.
Eggs contain important nutrients such as protein, selenium, riboflavin, vitamin B12, lutein and zeaxanthin, which are antioxidants that can help reduce the risk of eye disorders such as macular degeneration.
Leafy vegetables
Leafy greens like spinach and watercress are low in calories but high in many essential vitamins and minerals, including folic acid.
One cup (30 grams) of raw spinach provides 58.2 micrograms of folic acid.
According to a study published by the American University “Vanderbilt”, eating more leafy greens can lead to a decrease in the chances of infection. and cancerAnd it helps to lose weight.
citrus fruits
Citrus fruits such as oranges, lemons and grapefruit are rich in folic acid and vitamin C Strengthen immunity and help prevent disease.
A study published in the journal “Breast Cancer” indicated that excessive consumption of citrus fruits can help reduce the chances of infection with breast cancer Stomach and pancreas.
