Folic acid is a very important nutrient which is commonly called Vitamin B9. This is important for women who are going to become mothers, if you do not get an adequate amount of folic acid before and during pregnancy, then the risk of neural tube defects in your child increases. Neural tube defects are serious birth defects that affect the baby's spinal cord or brain and, in many cases, can even lead to death. To avoid this condition, pregnant women should eat certain folic acid-rich foods.
Beetroot is a very nutritious vegetable that grows underground. It is rich in manganese, potassium, and vitamin C. It is also a rich source of folic acid. If we eat one cup of chopped beetroot, we will get about 148 micrograms of folate, which is 37 percent of the daily requirement.
Broccoli is an excellent vegetable in terms of health. One cup of chopped broccoli contains 57 mg of folic acid, which is 14 percent of the daily requirement. Besides, Vitamin C, Vitamin K, and Vitamin A are also present in this vegetable.
Citrus fruits are usually eaten to boost immunity, as they are a rich source of Vitamin C. Folate is also found in abundance in it. About 55 micrograms of folate is found in one big-sized orange, which is 14 percent of the daily requirement.
Eggs are usually eaten to fulfill the protein requirement, but perhaps you may not know that it is also a rich source of folate i.e. folic acid. About 22 micrograms of vitamin B9 is found in one egg, which is 6 percent of the daily requirement.
For good health, we should eat green leafy vegetables in which spinach and kale are prominent. This is a low-calorie diet and along with vitamins and minerals, folic acid is also found in it. One cup of chopped spinach contains 58.2 micrograms of folate, which is 15 percent of the daily requirement.
(PC: Freepik)
