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| This is a list of foods that contain folic acid and its benefits for the body |
Not only pregnant women, everyone needs to meet their daily folic acid needs. This is because these nutrients have an important role in the body, from the formation of genes, protein metabolism, to maintaining mental health.
Folic acid or vitamin B9 is a micronutrient needed by the body to carry out its functions. The daily requirement of folic acid in each person can vary, depending on his age.
The following is the daily requirement of folic acid in each person:
- Infants 0–11 months: 80 micrograms (mcg)
- Children 1–9 years: 160–300 mcg
- Children 10 years and older and adults: 400 mcg
- Pregnant women: 600 mcg
- Breastfeeding mothers: 500 mcg
Choice of Foods Containing Folic Acid
To meet your daily folic acid needs, you need to eat foods rich in this nutrient, including:
1. Green vegetables
One of the foods that contain folic acid are vegetables. Green vegetables such as spinach, asparagus, kale, lettuce, cabbage, or broccoli are vegetables that contain high levels of folic acid.
2. Fruits
Fruit can also be a good source of folic acid. Fruits that contain lots of folic acid are fruits that belong to the citrus family, such as oranges, lemons, limes, and grapefruit.
In addition, other fruits or foods that contain folic acid are avocado, papaya, banana, guava, jackfruit, salak, and dragon fruit.
3. Nuts
You can also meet the needs of folic acid from various types of nuts which are suitable for healthy snacks. Examples of legumes that are rich in folic acid are soybeans, kidney beans, green beans, peas, and peanuts. Because they contain a lot of folate, these nuts, including kidney beans, are good for pregnant women to consume.
4. High-protein foods
Some foods that are high in protein are also rich in folic acid. Examples are poultry, beef liver, red meat, chicken liver, seafood and eggs. Consuming 1 serving of beef liver, which is about 85 grams, can meet half of your daily folic acid needs.
5. Folic acid fortified foods
Some processed food products, such as breads, cereals and pastas, are also fortified or have folic acid added. You are advised to read food packaging labels to find out the folic acid content in the product you want to buy.
Benefits of Folic Acid for Health
Folic acid needs are met properly will bring health benefits. Here are some of the benefits of eating foods that contain folic acid for the body:
- Maintain cell function in the body
- Helps form red blood cells and DNA
- Prevent anemia and heart disease
- Prevent cancer
- Reduce the risk of dementia or senile dementia
- Improve mental health
- Maintain healthy skin, hair and nails
In pregnant women, consuming enough folic acid can reduce the risk of the fetus having birth defects, (including spina bifida and anencephaly), being born prematurely, or being born with a low birth weight.
You can eat foods that contain folic acid to meet the daily intake of these nutrients. However, in some conditions, the body's need for folic acid can increase so that it is necessary to take supplements.
Consult with your doctor first to find out the amount of folic acid you need and whether or not you need to take supplements to meet these needs.
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