The body chemistry is incredible, with vitamins, minerals, enzymes and hormones in perfect balance. This balance is completely natural and works in an incredible rhythm. Sometimes the rhythm is disrupted for different reasons and people experience different diseases or symptoms. One of the first vitamin components that comes to mind when it comes to body chemistry is folic acid. We meet the concept of folic acid especially during pregnancy, but it is actually a chain of vitamins that is necessary throughout life. So why is folic acid important in pregnancy and what exactly is folic acid and what does folic acid contain?
Why is Folic Acid Important?
Folic acid is a compound that is very effective in the basic functions of the body and is particularly powerful in DNA structuring. It is therefore important for both pregnant women and all other people. During pregnancy, its importance is emphasized for the healthy birth of the baby. It is important for preventing fetal birth defects, preventing miscarriages and supporting the expectant mother to be stronger. It has also been proven that an expectant mother who takes enough folic acid has less stress.
Symptoms of Folic Acid Deficiency
Folic acid, which is very important in the repair of DNA, is also of great importance in the health of cells. It is also important for the maturation of blood cells. In addition, birth defects have been detected in folic acid deficiency. Folic acid deficiency is common in our country and worldwide, especially in women. Folic acid deficiency can be seen as a result of absorption problems or malnutrition. Folic acid deficiency symptoms can be summarized as anemia, neuropathic symptoms and hair loss.
About Folic Acid Supplements
Folic acid is a very important vitamin chain. Derived from the Latin word “folio”, which basically means “leaf”, folic acid is found in large quantities in green leafy vegetables. However, activating folic acid from food is a body reflex and not everyone takes it effectively. A blood test should be done to understand this situation. If the folic acid level in the blood is below 5, folic acid supplements can be taken on the advice of a doctor. This is because folic acid is a vitamin that must be replaced if it is deficient.
In our country and around the world, it is recommended to take folic acid vitamin 3 months before pregnancy. Health experts will provide the necessary information to the expectant mother. The need for folic acid increases during pregnancy. More folic acid deficiency may be observed in pregnant women with kidney disease, expectant mothers with anemia and some absorption disorders. Folic acid circulates in the blood and is stored in the liver. It is also necessary to get and store it with foods containing folic acid.
If there is no malabsorption, a diet rich in folic acid can also help to achieve very effective results. So, what are the foods containing folic acid ? Fort hose who are looking for a list of foods rich in folic acid , we have listed the foods containing folic acid and we have given a few folic acid-rich recipes..
Foods Containing Folic Acid
Folic acid, which is found in many animal and plant products in nature, is a substance that supports a very important function such as cell division and strengthens the immune system. Folic acid is given as a supplement to pregnant women for more than one important reason. Folic acid use during pregnancy is important. So, which foods contain folic acid? First, let’s define folic acid, then list the foods with high folic acid content or explain what you can eat to get folic acid. Thus, you can get a comprehensive answer to your curiosities on topics such as foods containing folic acid during pregnancy. You can also print out the list and hang it on your refrigerator. Thus, this list can guide you on foods containing folic acid during pregnancy.
What is Folic Acid?
Folic acid is a type of vitamin, also commonly known as folate (a water-soluble B vitamin) and vitamin B9. What makes it so special is its effect on the immune system. Almost all foods contain folic acid in different proportions. The foods richest in folic acid or foods containing folic acid can be summarized as legumes, green leafy vegetables, meat and nuts.
List of Foods Containing Folic Acid
We have divided folic acid-rich foods into groups: vegetables, fruits, legumes and nuts. We have also added the value of each folic acid food. In addition to these foods, it is important to remember that red meat, chicken and fish are also a very powerful source of folic acid .
Folic Acid Rich Foods
When we talk about foods rich in folic acid, avocados, dried black-eyed peas, pecans and peanuts come to the fore. These foods really have a rightful place among foods with a very high amount of folic acid. When it comes to foods with the most folic acid, these are among the top foods. Now, let’s take a look at the foods rich in folic acid in fruits, vegetables, legumes and nuts and see the foods with high folic acid content.
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Fruits Containing Folic Acid
For those who are looking for a list of fruits containing folic acid , it is important to note the importance of some of the products we see every day in the grocery aisle and in the neighborhood market. For example, 100 grams of banana contains 20 mcg of folic acid. The same amount of folic acid in strawberries and blackberries is 25 mcg. Kiwi contains 25 mcg, blueberries 33 mcg, papaya 37 mcg, pomegranate 33 mcg of folic acid. Folic acid content of 43 mcg was found in mango, a tropical fruit. However, the star of fruits in this regard is avocado. Because 100 grams of avocado contains 81 mcg folic acid. In summary, avocado is the richest fruit in folic acid.
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Vegetables Containing Folic Acid
As we mentioned above, the word “folic” already comes from green leaves. Therefore, almost all vegetables contain plenty of folic acid. For example, 57 mcg of folic acid was found in 100 grams of cauliflower, 60 mcg in okra, 61 mcg in brussels sprouts, 63 mcg in broccoli, 64 mcg in leeks. Chinese cabbage contains 66 mcg per 100 grams, artichokes 68 mcg, beets 109 mcg per 100 grams. Of course, the vegetable rich in folic acid is spinach. Spinach, which grows abundantly in our country, contains 194 mcg folic acid in 100 grams. Fresh black-eyed peas are the richest vegetable in folic acid. Because 100 grams of black-eyed peas contain 168 mcg folic acid.
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Legumes Containing Folic Acid
There are 15 mcg of folic acid in 100 grams of peas and 204 mcg in 100 grams of red lentils. Soybeans contain 375 mcg, dried beans 388 cmg, kidney beans 394 mcg, broad beans 423 mcg folic acid.
The legumes richest in folic acid are green lentils, chickpeas and dried cowpeas. 100 grams of green lentils contains 479 mcg of folic acid, the same amount of chickpeas contains 557 mcg, and dried black-eyed peas contains 633 mcg.
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nuts Containing Folic Acid
When folic acid ratios are examined, there are 29 mcg folic acid in 100 grams of carob, 34 mcg in pine nuts, 44 mcg in almonds and 51 mcg in pistachios. It is also noteworthy that there are 58 mcg in chestnuts and pumpkin seeds and 98 mcg in walnuts. The fact that sunflower seeds contain 227 mcg, peanuts 240 mcg and pecans 240 mcg of folic acid makes these three the nuts with the highest folic acid content.
Why is Folic Acid Necessary?
Adults and children need folic acid. However, during pregnancy, the baby needs a lot of folic acid for cell division. Some of the functions of folic acid in the human body are as follows:
- It has an effect on normal amino acid synthesis, cell division and blood formation.
- It is necessary for the normal functioning of the immune system.
- It is stated to contribute to the reduction of fatigue and exhaustion.
Folic Acid Rich Menus
- Beans and arugula salad with meat and a bowl of sunflower seeds.
- Salmon with green salad and a handful of walnuts.
- Purslane salad with dried black-eyed peas grilled kidney and a small glass of beet juice.
- Pan-fried liver with spinach salad with cabbage, sunflower seeds and walnuts.
- Red meat with avocado sauce green lentil soup celery salad
Folic acid is very necessary during pregnancy, but in fact, folic acid nutrition is very important in almost every period of life. For this reason , we recommend that you include folic acid-rich menus in your daily balanced diet during pregnancy.
Folic Acid Food Recommendations for Vegetarian and Vegan Expectant Mothers
It is not difficult for vegans to eat a folic acid-rich diet. Because nuts, legumes and vegetables are very powerful sources of folic acid. You can strengthen your reserves by consuming plenty of foods such as avocado, dried black-eyed peas, dried beans, green lentils and spinach.
This content is based on Prof. Dr. Yeşim Erbil’s publication Folic Acid Benefits.
The folic acid values of foods in this content are taken from the list provided by the US Department of Agriculture USDA in 2023.