Folic acid diet: The 5 foods that contain folic acid

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Folic acid is in focus today as the Government announces it is going to be added to flour in the UK. Why should we all be eating more folic acid? And what are the five foods that can help?

The UK Government is announcing the addition of folic acid to flour in a move to help prevent spinal birth defects in babies.

It is estimated this could prevent up to 200 birth defects every year.

Pregnant women are advised to take folic acid supplements for this reason.

But what are the benefits of folic acid for adults who aren’t expecting?

Folic acid is a synthetic version of the vitamin folate, also known as vitamin B9.

Folate helps your body to make healthy red blood cells, which are essential for transporting oxygen around your body.

A lack of folate can lead to a condition called folate deficiency anaemia, which impedes your ability to make functioning red blood cells.

So, it’s really important to ensure you’re getting enough folate from your diet. Or, if you prefer, consider taking a folic acid supplement to help you meet your folic acid goals.

These five foods are full of folate:

1 – Asparagus

Asparagus is an extremely tasty and nutrient-dense food.

Just 90 grams of cooked asparagus gives you 34 percent of your folate for the day.

In addition, asparagus is a natural antioxidant and anti-inflammatory, as well as being packed full of fibre.

Try dipping grilled asparagus spears into a soft boiled egg for a delicious folate-full breakfast.

2 – Lentils

Lentils are full of folate acid, with 200 grams of cooked lentils containing a whopping 90 percent of your daily folate.

Why not try adding lentils to your favourite salad, cooking them into a soup or stew, or trying a lentil curry recipe?

Your red blood cells will thank you!

3 – Beetroot

Beetroots don’t just add a burst of colour to your plate, they are full of essential nutrients.

Just 130 grams of beetroot contains a whopping 37 percent of your daily folate requirement.

Also rich in manganese, potassium, nitrates and vitamin C: add beets to your salads and smoothies.

4 – Brussell’s Sprouts

This festive vegetable might be most closely associated with Christmas dinner, but you can enjoy sprouts – and their health benefits – all year round.

A portion of 80 grams of brussell’s sprouts contains 12% of your daily folate.

Try adding pan-fried Brussels sprouts to risottos, soups or as a delicious side dish.

5 – Avocado

Avocado toast-loving millennials have got it right with this one.

Half an avocado contains one-fifth of your daily recommended folate.

Avocados are full of healthy fat, keeping you full all morning, and are also rich in potassium and vitamins K, C, and B6.

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