7+ often neglected signs of folate deficiency

 


 

There are some foods particularly rich in folic acid, which including in your diet will help you get enough folic acid:

 

1- Dark green leafy vegetables

Dark leafy greens are one of the most beneficial natural foods ever, especially as they are rich in folic acid.

 

So, to get enough folic acid, try eating a large daily dish of spinach, kale, collard greens, or romaine lettuce. Here are the folic acid content of some of these vegetables per cup:

 

Spinach: 263 micrograms of folate, or 65% of the RDA.

Collard greens: 177 micrograms of folate, or 44% of the RDA.

Romaine Lettuce: 76 micrograms of folate, or 19% of the RDA.

 

2- Asparagus

Asparagus is the most rich vegetable of folic acid, so eating one cup of chopped and boiled asparagus will give you 262 micrograms of folic acid, which is about 65% of your daily need.

 

Asparagus is also distinguished by its high content of many other important nutrients, such as: vitamin K, vitamin C, vitamin A, manganese.

 

3- Broccoli

Broccoli is one of the best detoxifying foods in the body, as it contains a distinctive high proportion of folic acid.

 

And one cup of broccoli contains nearly 26% of your daily need for folate.

 

4- Citrus fruits

Many types of fruits contain high levels of folic acid, and here we mention in particular the citrus family, which surpasses the rest of the fruits in its folic acid content.

 

For example, one orange contains about 50 micrograms of folate, while a cup of orange juice contains a higher percentage.

 

There are other fruits rich in folic acid, such as: papaya, grapes, bananas, melon, strawberries.

 

5- Legumes

Legumes, peas and lentils in particular are very good sources of folate, and one plate of lentils may give you your daily need for folate.

 

6- Avocado

Each cup of avocado contains around 110 micrograms of folate, which equates to 28% of your daily need for it.

 

Not only is avocado an excellent source of folate, but it is also rich in the following nutrients: fatty acids, vitamin K, and fiber.

 

7- Okra

Okra has the amazing ability to provide the body with its needs of many nutrients while also being able to cleanse the digestive system from toxins.

 

Each half cup of okra contains 103 micrograms of folate.

 

8- Nuts and seeds

 

Seeds and grains generally contain a high percentage of folate, especially sunflower seeds and flaxseeds, as one cup of them provides approximately 300 micrograms of folate.

 

Nuts in general, and almonds and pistachios in particular, contain a high percentage of folic acid.

 

9- Cauliflower

In general, cauliflower is one of the best natural sources of vitamin C, and it is also an excellent source of folic acid.

 

One cup of cauliflower will give you approximately 55 micrograms of folate, which equates to 14% of your daily need.

 

10- Beets

Beets are an excellent source of antioxidants, which work to cleanse the body of toxins, and especially to cleanse the liver of toxins.

 

In addition to all this, beets are an excellent source of folate, as just one cup provides 148 micrograms of folate, which is 34% of your daily need.