Folic acid, also known as vitamin B9 is an essential compound that is required for a lot of body functioning. During pregnancy, this vitamin is extremely important for the proper fetal growth and to reduce the birth defect risks. There are lot of food items that are rich in Folate or Folic acid. In this article, at Mens Beauty Health, you are going to know about the best foods in India rich in Folic acid or Folate. The list is divided in Folic Acid rich vegetables and fruits common in India.
To increase the absorption of vitamin B9 in your body, make sure that you take Vitamin C along with that. Vitamin C helps in the absorption of Folic acid better in your body.
Folate, it is the natural form of Vitamin B9, whereas the synthetic form is a known as Folic acid. You can always take Folic acid supplements after consulting with a Physician, in case your body is not able to absorb this vitamin in enough amount. Let’s get to know the best high Folic acid foods in India. It is also required for healthy growth for hair, by the way.
Best Folic Acid Rich Foods in India
1. Legumes and Beans
Beans and legumes like soyabean, kidney beans and lima beans are rich source of Folic acid. Cooked kidney beans contains around 130 mcg of folate in 1 cup serving.
Popularly known as Dals and pulses in India, they are a power house of proteins and irons. 1 cup or 200 grams of cooked lentils contains 359 mcg of Folate. It is about 90% of the recommended dietary allowance. Not just that, these are also high source of dietary fiber, antioxidant along with proteins. They are good source of vegetarian proteins.
3. Green Leafy Vegetables
Green leafy vegetables like spinach, Kale, mustard greens etc are low in calorie count, yet have high amount of Vitamins like A, B complex and Minerals including Folic acid. One cup or 30 grams of spinach can provide you with 58 mcg of folate and this is around 15% of the RDA. Health benefits of green leafy vegetables are immense and this is why even kids are advised to include a lot of spinach and leafy greens in their diet.
Single serving of broccoli 100 grams contains around 60 mcg of folate. This needs around 20% of the daily value of Vitamin B9. Broccoli is also a rich source of calcium, Vitamin A and C along with beta carotenes. It is an excellent antioxidant with Vitamin K that helps to prevent osteoporosis and inflammation of the joints.
5. Flax seeds
Single serving of flaxseed around 1 cup 170 contains 150 mcg of flag folate. This should not be consumed raw but can be roasted or cooked. Flax seeds are one of the best sources of dietary fibre and Omega-3 and Omega-6 fatty acids. Flax seeds are among the top 3 healthiest seeds and nuts in the world.
6. Sunflower Seeds
Single serving of sunflower seed one cup contains 50 mcg of folate. This is beneficial to promote healthy eyes skin and overall body functioning. You can Sprinkle some sunflower seeds over your salad, smoothies or the delicacies that you would love to relish.
Avocados are a power food that contain high sources of Vitamin C, that also helps in the absorption of Folic acid better in your body. The power packed food can be used in your smoothies and fruit salads. 1 cup or 100 grams of avocados contains 120 mcg of folate. During pregnancy avocados can be a good food to reduce the risk of abnormal fetal growth and birth defects.
Soyabean seeds contains 700 mcg of folate in just 250 grams. They are also high in calories, therefore if you are on diet then you can reduce your serving size. The seeds are also rich in calcium which is needed for the bone health. It reduces the bad cholesterol and gives your body a boost of antioxidants and natural plant based proteins. Soybeans are amongst the good source of vegetarian protein.
Not just that bananas taste good and are rich source of potassium and Vitamin B6, it also gives you enough of the vitamin B9 or folate. This fruit contains 45 mcg of folate in just 225 grams or one cup of mashed banana. For kids, this is power food that can be given in every morning for the breakfast .
Tomatoes are considered as fruits, which are used in several delicacies all across the world specially in India. One serving of tomatoes or 150 grams contains around 25 mcg of folate. They are also good source of sodium, saturated fats and beta carotenes and lycopene. Rich in antioxidants, they are power food which can be used in vegetable salads even when you are on diet, tomatoes are good to add in your food.
Raw papaya is not recommended for pregnant women but otherwise it is a good source of folate. A single serving of papaya around 150 grams contains 55 mcg of folate. Being a good source of vitamin A, beta carotene and Vitamin C, it increases the red blood cells count and gives you good results in the anemia. Eating papaya everyday also keeps your skin beautiful by delaying skin aging.
The vitamin C loaded fruit is not just a good source of L-ascorbic acid, Vitamin C but contains several antioxidants. 1 cup or 200 grams of orange juice contains 55 mcg of folate, therefore, beneficial to include in your breakfast.
Strawberries are delicious and you’d love to have them in smoothies, ice creams and in fruit salads. Strawberries are known as good source of ellagic acid and Vitamin C along with the antioxidants like polyphenols. This fruit has around 35 mcg of folate per serving of 150 grams .
14. Lentils or pulses
There are lot of different pulses that Indian subcontinent uses for their everyday delicacies. They are an excellent source of Vitamins, Proteins and folate. You can get 900 mcg of Folic acid in a single serving. The good source of vegetarian proteins and fibers make these one of the best daily food for vegetarians.
In India, cauliflower is a very commonly used vegetable. Single serving of cauliflower, around 100 gms can give you 55 mcg of folate. This is around 15% of the daily dietary requirement. Cauliflower is rich in nutrients and are also known as a power food that can prevent you from the serious illness like cancer. It fights gastrointestinal cancer and even lung cancer.
You may have taken beetroot in your salads but this food item is a rich source of folate. It is advised and recommended by doctors in case of anemia to increase hemoglobin and RBC count. Even for the pregnant ladies, taking beetroot juice is beneficial. One serving of beetroot or 150 grams contains 150 mcg of folate. It also contains antioxidants and vitamins, along with beta carotene. It gives you relief in the inflammation of joints and prevents oxidative stress of the tissues that prevent premature aging of the cells.
Recommended Dietary Allowance
400 to 500 mcg of folate for kids and adults over 13 years of age. While children from 1 to 12 years needs an average of 250 mcg of Folic acid everyday while babies below 1 year requires an average of 70 mcg of Folic acid.
Through these are the vegetarian sources of Folic acid that you can include in your diet to make sure you do not encounter problems like anaemia, cardiovascular diseases or strokes.