#cereals

Data show that the proportion of Chinese residents who lack folic acid is as high as 20% to 60%. The lack of folic acid intake in the human body can easily lead to an increase in the blood homocysteine ​​content, which is also an independent risk factor for cardiovascular and cerebrovascular diseases. Studies have shown that supplementation of folic acid, vitamin B12, and vitamin B6 can reduce elevated homocysteine ​​levels. Supplementing 200 micrograms of folic acid daily can reduce homocysteine ​​by 4 micromoles/liter. So, which foods are high in folic acid?

Foods rich in folic acid

green vegetables

Vegetables, lentils, bean pods, tomatoes, carrots, pumpkins, mushrooms, lettuce, spinach, asparagus, cauliflower, rape, cabbage, etc. However, when vegetables are left for 2 to 3 days, folic acid is lost by 50% to 70%; cooking methods such as boiling soup will lose 50% to 95% of folic acid in food; vegetables soaked in salt water will also lose a lot of folic acid. Therefore, people should change some cooking habits to minimize the loss of folic acid.

Among the green leafy vegetables, spinach has the highest folic acid content, and each cup of spinach contains at least 109 mg of folic acid. In addition, kale, as well as some other green leafy vegetables, also contains 100-180 micrograms of folic acid per cup.

asparagus

Each cup of asparagus contains 79 micrograms of folic acid. Asparagus also contains a variety of essential elements and trace elements, such as calcium, phosphorus, potassium, iron, zinc, copper, manganese, selenium, chromium, etc., all in a proper proportion and low in calories.

broccoli

Each cup of broccoli contains 104 micrograms of folic acid, which is a kind of nutrient-dense “superfood”, a good source of vitamin C and β-carotene, and also rich in calcium and iron.

fruit

Oranges, plums, apricots, bayberry, crabapple, wild dates, hawthorns, strawberries, cherries, bananas, lemons, peaches, pomegranates, grapes, kiwis, pears, walnuts, apples, etc. also contain more folic acid. Among them, kiwifruit contains up to 8% of folic acid, which is known as a “big natural folic acid”. The vitamin C contained therein can also promote the stability of folic acid and improve the absorption and utilization rate of the human body. People who want to supplement folic acid can eat more. If pregnant women eat kiwi fruit often before or during pregnancy, it will help prevent various birth defects and congenital heart diseases in the fetus.

Meat and animal liver

Animal liver, kidney, poultry and eggs, such as pork liver, chicken, beef, mutton, etc. Viscera can be said to be the highest type of folic acid in meat foods. The folic acid content in the liver is 80 (micrograms/100g), the cholesterol is high, and women who have cardiovascular diseases should pay attention to intake.

Cereals

Whole wheat flour, rice bran, wheat germ, oats, barley, brown rice, etc. The folic acid content of oatmeal is 190 (micrograms/100g), which is a whole grain food with quite high nutritional content. It is rich in vitamin B complex, especially folic acid can help the growth of the fetus, soak it into porridge or mix it into white rice. Eating is a good way of ingestion.

Beans, nuts

Soy beans, soy products, walnuts, cashews, chestnuts, almonds, pine nuts, etc.

milk

The folic acid content in every 100 grams of milk is 20 micrograms. Milk is rich in calcium and has a high content of folic acid. A daily intake of 200 ml of milk can meet the day’s folic acid needs.

yolk

The content of folic acid in every 100 grams of egg yolk is 121 micrograms. Although egg yolk is rich in folic acid, it is generally not recommended to eat because of its high cholesterol content. Folic acid can be supplemented by egg yolk, but it should not be used as the sole source.